Beat post-workout fatigue with these tips
THIS has probably happened to you before.
You enter the gym brimming with energy, but after giving 100 per cent during your workout, you feel completely drained.
The post-workout euphoria disappears, fatigue sets in and you no longer feel rejuvenated.
One of the causes of post-workout fatigue is lactic acid, a waste product that builds up at a higher rate in the muscles during intense workouts.
According to Mayo Clinic, you are more likely to experience post-workout fatigue when you have a low lactate (anaerobic) threshold, with too much lactic acid being released in your skeletal muscles when they are using oxygen and metabolising glucose.
One way to reduce lactic-acid build-up is to warm up and stretch before a workout. After an intense workout, be sure to take at least 10 minutes to cool down by walking slowly or doing light, repetitive movements to bring down your heart rate gradually. Take time to stretch after that.
Some research has shown that lactic-acid build-up and post-workout fatigue can be reduced by consuming lactic acid-based foods, such as yogurt and buttermilk, or by taking lactic-acid salts.
Here are more tips to combat post-workout fatigue:
TRAINING VERSUS OVERTRAINING
Training hard is not the same as overtraining.
If you want to see results, you have to push a little and go past that comfort zone. But that doesn't mean you should train to the point of exhaustion daily, which would only make you more fatigued and weaker.
Rest is what you need to become stronger.
MIX AND MATCH
Cross-training is an excellent way to prevent workout fatigue and injury, while keeping monotony at bay. Activities such as running, swimming and biking should be performed so that no single muscle group is stressed or overloaded.
Low-carb diets are popular, but they aren't ideal for exercise. If you plan to work out and it has been more than three hours since you last ate, fuel up by eating a banana or a slice of wheat bread with peanut butter.
KEEP A DIARY
Consider recording such things as your waist circumference, the total amount of time you exercise, the distance covered during cardiovascular training and the number of reps, sets and kilograms lifted during strength training.
LISTEN TO MUSIC
Music makes exercise more fun and, like a training partner, it can distract you and affect your perception of the effort you put in. Choose songs that strike a chord.
EXERCISE IN THE AFTERNOON
Joints and muscles loosen up during the course of a person's waking hours, so people with arthritis or stiff joints might find it more comfortable to exercise later in the day.
However, try not to train within three hours of bedtime. Body temperature rises during exercise and can take several hours to drop, which could delay sleep.
GO TO BED EARLY
If you have had limited sleep and start to feel fatigued while exercising, reduce the duration or intensity for that day to give your body a chance to recover.
THE STAR/ASIA NEWS NETWORK