One of the chief advantages of exercising is supposed to be that it gives you more energy. On the other hand, if you are feeling exhausted and fatigued after your workout, it may be an indicator that something is definitely wrong.
There are certain specific causes about why working out can leave you tired and weary, and understanding the cause behind your post-workout fatigue will help you to deal with it.
Causes Of Feeling Fatigued After Workout
If you have been exercising for several months and are still feel drained and weary after each workout, there may be an underlying problem. Common causes include:
- When your blood sugar level diminishes, exhaustion sets in. A pre-workout snack prevents this by stabilizing your blood sugar level.
- Dehydration results in muscle fatigue, heat exhaustion and poor energy level. To keep track of your hydration level, weigh yourself before and after your workout. Also, keep an eye on the color of your urine, it should be pale. Drink 8 – 10 ounces of water before exercising. Drink 3 – 4 ounces of water every 15 minutes during your workout.
- Another factor is exercising too much, too soon.Your body requires rest to repair itself as well as grow stronger. Inadequate rest causes excessive fatigue. Slip in one rest day after rigorous exercise.
- Some people experience exercise-induced broncho-constriction, which triggers asthma like symptoms in those with and without asthma. You may feel weariness, coughing, gasping and chest tightness. Warm up 10 minutes before exercise; it’ll afford relief.
How To Reduce Post Workout Fatigue Naturally?
- Stretch your muscles before and after exercise. Focus on the muscles that are most vulnerable to soreness. Hold each stretch for 30 to 60 seconds and breathe correctly to allow plenty of oxygen to enter your blood.
- Eat a recovery meal after your exercise to refuel your muscles. Also, eating correctly before your workout is important. Have a high carb, fair amount of protein and low fat meal about 2 hours before your exercise regimen. Select from yogurt, banana, oatmeal, egg white and juice. An after-workout snack consumed in half an hour also proffers good results. Good post-workout snacks include yogurt with granola, egg sandwich and chocolate milk.
- Reload your body with fluids during and after exercise. Drink water, juices or sports drinks which have electrolytes. Fluids help muscles contract, relax and stay less irritable. Drink 8 – 10 ounces of water before exercising. Drink 3 – 4 ounces of water every 15 minutes during your workout.
- Take on in light activity that moves your tired muscles. During activity, there is an increased flow of blood to your muscles and endorphins are released. Steer clear of high-impact and vigorous exercises; as an alternative, undertake a cardiovascular activity such as jogging, running, swimming or cycling.
- Rest your muscles for 24 before exercising again. Rest will help your muscles recover from a rigorous activity and store new energy for your next workout.
- Apply ice and heat to the tired muscles. Use ice for the first day, for about 10 minutes at one time; repeat several times in the day. Thereafter, use heat packs on the second day. This will help reduce muscle pain and swelling and will also soothe tired, sore muscles.