When it comes to workouts, we often hear that one must work so hard that it shows the next day. This belief couldn't be further from the truth. In reality, even if you have the guts, and perhaps a little bit of glory, left to go over the edge in your training session - stop when your body tells you to stop.
Workout fatigue leads to de-motivation and ultimately a high drop-out rate in fitness. Here's must-read information on how you can avoid workout fatigue to stay on the fitness track.
Number #1 cause of workout fatigue: Lack of available nutrients in your body.
Energy stems from food, hence it is important to note which food is an energy booster and which helps in building your body. Add to that the fact that muscle recovery and performance is directly related to what you eat before and after each exercise session, and you realise just how important workout snacks really are.
The right amount of carbs, proteins and fats will help in elevating the blood flow to your muscles, thus continuing to deliver the needed nutrients that will help you in pumping out the repetitions.
Number #2 cause of workout fatigue: General poor health caused by factors like dehydration, lack of a good night's sleep and disorders linked to any condition.
During an exercise session or sports event, a lot of sweating takes place to maintain the body's core temperature. This leads to loss of the body's fluids and electrolytes and if not controlled can lead to dehydration. | Also your body's carbohydrate stores are depleted during exercise. Plain water can replenish the fluid lost during exercise but not the electrolytes and the carbohydrates. Water also gives a feeling of fullness and increases urine output.
Apart from this, a proper night's rest also helps you in sailing through a tough workout. After an extremely intense workout, give your body time to rest and refuel before the next session.
Besides, if you are a cardiovascular disease patient, then the heart and lungs don't get enough oxygen and blood to the body, thus causing feelings of fatigue, in addition to chest pain.
Is workout fatigue a wise step towards working out hard?
"One should simply approach their workouts like a practice session with an aim to get a little better each day in order to do and feel great in your workouts in the long run," says Kolkata-based strength and fitness coach Arnav Sarkar.
An aside: Is 'failure' considered 'success' when working out?
"Often fitness professionals state that when it comes to workouts "failure is success", which means that you should workout till you cannot do anymore, and the following day it should seem as if a truck ran over you the last night. Even though it sounds like a hardcore and effective way to train, the fact remains that being too sore always and feeling too tired after every workout will soon fry out your central nervous system, and leave you overtrained. When this happens you will make progress very slowly, have mood swings and in general feel terrible," states Sarkar.
Trainers generally advise one or two workouts to failure after ample rest periods or time gaps as a method to guage fitness progress. However, the average exerciser must not get carried away and workout till failure without proper supervision and guidance.
There is no such thing as 'no pain, no gain' while working out.
"Please note that there is no such thing as no pain, no gain," points out Wanitha Ashok, a fitness expert from Bangalore. The muscle soreness one experiences the next day is usually due to the accumulation of lactic acid, the by product of weight training, this can be addressed by performing appropriate stretches.
Ways to treat workout fatigue.
Workout fatigue can be prevented just by keeping one thing in mind- smart training. If you're a beginner, then start working out slowly. Also note that the more fuel you burn, the more fuel you will need inside your body to keep going on. This will be in the form of water, essential nutrients and adequate rest.
When experiencing muscle fatigue and uncommon pain, switch to cross training exercises, and physical activities such as running, swimming and biking so that none of the muscle groups is stressed or overloaded. Do this as a break every now and then, as it will refresh your body.
Wear proper exercising clothes, especially a well fitted pair of footwear in order to avoid any kind of serious injury while exercising. It is imperative to note that system overload is not a good thing while working out and you should monitor any odd aches and pains as and when they arise.Read more at:pink prom dresses
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