4 Factors That Contribute To Post-Workout Fatigue
Why Are You Tired After Your Workouts?
After going for a run or hitting some cardio, it's completely normal to experience some slight fatigue. But if you find yourself positively exhausted after your workout, it's time to take a look at why that's happening. From examining what you're putting in your body to whether you're getting proper rest, these are the four factors to check out.
Insufficient Calorie Intake
When you exercise, your body uses up excess calories rather than storing them as fat. In fact, that is one of the primary reasons why most people begin exercising in the first place. Unfortunately, if you try to work out on an empty stomach, you may lack sufficient energy to make it all the way through your workout.
One way to get around this problem is by having a carbohydrate-rich snack such as half a peanut butter sandwich or a small stack of cheese and crackers about 60 minutes before you start exercising. Giving your body fuel in the form of glycogen will help you make it through your workout with ease. After your workout, you should have a snack that contains both protein and carbohydrates. Protein is essential for your muscles when they begin healing after a workout, while carbohydrates will help restore any energy that you lost as a result of exercising.
Lack Of Hydration
Dizziness, low energy levels, and exhaustion during or after a workout can all be the result of dehydration. You can avoid becoming dehydrated by drinking plenty of water in the hours leading up to your workout. You should also drink water during your workout, stopping every 20 to 30 minutes to rehydrate.
Make sure that you consume enough water during the course of your exercise routine. You can tell whether or not you are hydrated enough by checking what color your urine is. If it is amber or dark yellow in color, it means that you need to drink more water.
Sleep Deprivation And Overexertion
At first glance, it may seem like sleep and exercise are unrelated. In fact, however, that is not the case. For your muscles to recover after a workout, you need to sleep for a minimum of eight hours each night. If you aren't getting enough sleep, your muscles will still be struggling to recover by the time you work out the next day.
Another reason for exhaustion is if you are trying to achieve too much with your workouts. Doing workouts that are too intense for your current level of fitness could leave you physically drained. Try backing off and working out at a lower intensity level for a little while, slowly increasing the intensity over time. The key is to pay attention to how you are feeling and make adjustments accordingly.
Failing To Prepare Your Body
Working out can cause a lot of physiological changes. There is an increased need for oxygen from both your muscles and your internal organs. Not only does this cause you to breathe harder but it also boosts the blood flow through your body.
When you warm up before a workout, it allows you to gradually increase your blood flow and respiratory rate rather than just jumping right in at an ultra-intense pace. The same holds true for cooling down since it provides your body with a chance to gradually decrease your blood flow and respiratory rate. If you don't cool down, it can cause excess fatigue. Cooling down also helps your lungs recover, allowing your breathing to slowly returned to a normal rate again.