If you have had to suspend a workout because you feel your strength is lacking, you suffer from muscle fatigue. We propose 10 tips to prevent and combat fatigue: do not let anything stop you.
If you are fond of sports, you will most likely have to stop some training because, simply, a feeling of loss of physical capacity that prevents you from continuing invades you. This phenomenon is called muscle fatigue and announces that if we do not change any habit, you will most likely suffer a more serious injury shortly.
The symptoms of muscle fatigue are easily recognizable. It all begins with a sudden sensation of muscular heaviness and extreme exhaustion, which is followed by an increase in the heart and respiratory rate. These signs are accompanied by severe coordination and, ultimately, anxiety and feeling of discomfort.
What causes muscle fatigue?
This annoying feeling of fatigue can be due to various factors: insufficient calcium levels, an accumulation of lactic acid, glycogen deficiency or simply lack hydration.
Certain practices encourage this situation of extreme fatigue. For example, lack of rest and recovery period, improper feeding, monotony, and stagnation in training or consumption of tobacco or alcoholic beverages are usually the main causes.
How can muscle fatigue be avoided?
In turn, there are certain effective habits when it comes to preventing the onset of muscle fatigue. This is a small list of the most useful tips so that fatigue does not stop you and you get the most out of all your workouts.
As we have repeated on other occasions, to mold your body the technique is more important than the load. You should always lift a weight according to your abilities and, equally important, is that you do not sharply increase the intensity of one workout for another. Workloads have to be progressively increased: Patience, which is the mother of science!
Intense but short workouts
To get results, the training must be intense but don’t make the mistake of lengthening them excessively. Remember that hormones that contribute to increasing muscle mass will only be released during the first 60 minutes of training; Then the body begins to generate high levels of cortisol, which raises the amount of blood glucose preventing us from progressing physically.
It varies from training
Another key to avoiding muscle fatigue is to vary the type of training throughout the week. Monotony and stagnation are harmful to both the body and the mind. Ideally, throughout the week, alternate strength workouts with cardio sessions and less intense physical activities, such as Yoga or Pilates.
Beware of overtraining
The golden rule for our muscles not to faint is to include rest days in the routine so that the body can recover properly. When our body does not rest for the necessary time, the lactic acid that we generate during the exercise can not be reused or removed, this causes it to inhibit some anaerobic enzymes, which causes a feeling of fatigue and prevents continued training.
Attention to sleep hours
Lack of rest is directly related to muscle fatigue, as the muscles, and their level of lactic acid, recover during sleep hours. It is not advisable to sleep less than 6 hours, also, it is not advisable to sleep more than 8, because the lost sleep does not recover.
Stretch and heat, do not forget
Warm-up before each workout and properly stretch the muscles exercised at the end is essential to prevent our forces from fainting. In the warm-up the body is prepared for the effort to be made and, through stretching, the ability of the muscles to recover the initial position of the exercise is favored. Both practices not only delay the onset of fatigue but also prevent other injuries such as contractions or tears.
Take a shower when you finish exercising
An effective way to avoid the onset of fatigue is to take a shower, alternating cold and warm water, just after playing sports. This practice will help the muscles relax and speed up their recovery.
Hydration is essential to fight fatigue. Ideally, drink water, or isotonic drinks, before, during and after exercise in small doses, that is, sips.
It is not advisable to wait until you are thirsty, because this sensation is a symptom of dehydration: the body will not have fluid to help regulate body temperature and will be forced to allocate an extra amount of energy for this purpose, which translates in an excessive effort that will become muscle fatigue.
Adequate and consistent food
Food is also usually behind this peculiar feeling of exhaustion. In this way, it is not enough to have a balanced diet, where sugars and refined flours have no place, but must also be adapted to caloric expenditure: you cannot combine a hypocaloric diet, low in carbohydrates, with hard workouts of cardio or strength, as fatigue will appear sooner or later.
Certain foods help delay the feeling of tiredness. First, green tea and homemade lemonade, due to its antioxidant power, can become your best ally. Green leafy vegetables are also useful as long as their composition is rich in iron and zinc helps to oxygenate our body. The onion and especially garlic, given its anti-inflammatory properties, are other foods that can not miss in your diet. Finally, seeds and nuts are a nutritious source of energy, perfect to consume before or after training.
Ultimately: Massages and ice
When the feeling of fatigue has already appeared and the goal is not to prevent but to combat exhaustion, massage and ice are the best options. It is advisable to massage your muscles before and after workouts when you notice them heavily loaded and, if the situation does not improve, it is recommended to go to a physiotherapist. In the same way, if after a session you suffer from inflammation, the application of ice will favor the recovery and repair of the affected muscles.
If you follow these rabbits you will no longer have to worry about muscle fatigue and you will be able to perform at the highest level. Of course, apart from the physical care that we propose, positive motivation is essential to prevent fatigue: do not underestimate the power of the mind and trust your abilities.