How Do I Avoid Fatigue After an Intense Workout?
Post-workout fatigue is an all-too-common struggle. It’s most likely to occur if you’re new to exercising or if you’re attempting a fitness routine that your body isn’t accustomed to yet. While it’s normal to feel a moderate level of fatigue after an intense workout, there are steps you can take to recover quickly and prevent it from continuing in the future. Follow our suggestions below, and you’ll likely notice a decreased level of fatigue after your next intense workout.
When beginning a new fitness regimen, you may be tempted to push yourself until failure. As much as it may feel like that will ramp up your results, it will actually do more harm than good. Overexerting yourself will lead to substantial fatigue after a workout, which can affect your ability to continue exercising the following days. Before going right into an intense exercise session, give yourself some time to warm up your muscles and get your blood flowing. Good circulation is necessary for muscle repair, so it’s best to increase blood flow before you begin your routine. If you ease into your workouts, you’ll experience less fatigue once you’re finished.
Proper hydration is key to a successful workout, and it should begin before you start sweating. Water keeps your joints lubricated and protects sensitive tissues during a workout, which can help decrease the presence of muscle aches and pains the following day. It also carries vital nutrients throughout your body and regulates your body temperature while you exercise. Dehydration often leads to fatigue and dizziness, and the symptoms are made worse after an intense workout. On average, women should consume about 11.5 cups of water a day, while men should aim for 15.5 cups. Be sure to rehydrate post-workout so you can restore the fluids your body lost during exercise.
Along with proper post-workout hydration, eating a nutritious meal after an intense exercise session will help to refuel your body and replenish lost nutrients, resulting in less fatigue. For optimum results, plan to eat something about one to two hours after completing your fitness routine. Timing your eating is not the only important factor in alleviating the presence of post-workout fatigue; what you eat matters, too. Protein is the best option for re-energizing your body and recovering muscles that were broken down during a hard workout. A few examples of protein-packed snack options include peanut butter, Greek yogurt, or sliced meats and cheeses.
Get Some Sleep
It may seem obvious, but to fight post-workout fatigue, you need to sleep. While you sleep, your body recovers and rejuvenates itself from the stress it experienced while exercising, enabling you to work just as hard the following day. Without proper sleep, your muscles won’t heal from the tears caused by exercising, and they won’t become stronger than before. This will result in continuous post-workout fatigue. According to the CDC, adults should aim for about 7-8 hours of sleep per night, so do your best to hit those numbers every night.
Fatigue can be an unpleasant side effect of intensely working out, but you shouldn’t let it deter you from continuing to get fit. In general, the stronger you become, the less fatigue you will feel. In the meantime, you can follow these steps to lessen the level of fatigue you experience. If you take the appropriate precautions and you still experience strong fatigue after an intense workout, it may be an indication that something is wrong, so it’s best to ask a medical professional for advice.