Why You are Tired after Your Workout and How You can Fix It

1. What is overtraining?
2. How to identify overtraining?
3. How to prevent overtraining?

For many people, sports activity becomes an integral part of life. We exercise no less than 3 or 4 times a week to keep ourselves fit and healthy. We go to the gym after a long and even hard workday and give 100% to get good results. Those who work out regularly have a lot of experience with muscle pain and tiredness. These two things are signs that today, you have done very well. Some people enjoy this tiredness and feel disappointed when they are not tired after sports training. So, we could say that, feeling tired and having muscle pain is normal and inevitable if you want to be a sporty person. It is normal unless you are ready to drop. If you are, then it is time to think that something may have gone wrong, or you have overtrained.

What is overtraining?

Overtraining is traditionally described as a decreased efficiency that results from an increase in training volume or intensity. Hard training sessions break you down and weaken you. Similarly, lack of meaningful rest causes overtraining, too.  Sometimes, people forget about one important thing, which is also a part of proper training. As I’m sure you’ve guessed, it is recovery, of course. We are busy people and generally have a tight schedule. We think that we can do many things together. We are sure that in order to be successful we should work hard, to look perfect we should exercise hard, etc. While it is true that perseverance, eagerness, and self-cultivation are behind every achievement, we make a mistake when we forget about rest. You are wrong if you think that regular rest is not necessary. You may think you can dispense with it. Stop!  You are not a robot. The lack of rest makes us vulnerable to physical and mental fatigue. Thus, overtraining is an imbalance in the simple equation: Training = Workout + Recovery.

How to identify overtraining?

Overtraining is not a disease, but it does have its symptoms. The symptoms help to determine if you have already overtrained. Just answer the following questions. (Yes or No)

Usually, symptoms of overtraining are individual; they show in different ways. However, fatigue, sleep deprivation, irritability, and muscle soreness are common signs for every person.

If 4 and more of your answers are “Yes,” then you are okay to continue to go to the gym and conquer new summits. But if 4 and more of your answers are “No,” then you should start to think about rest.

How to prevent overtraining?

  1. Take days off  

Everyone knows that the best recovery is rest. Taking a day off, or having a “lazy day,” is the most excellent way to feel better. To take a day off means to do nothing: no work, no exercises, don’t do other similar things.  Instead, sleep more, walk longer, do all your favorite things, that you usually skip on busy days. To keep your head above water, you should follow the rule: “One hard week – one lazy day.”  It is rest that makes you stronger.

  1. Post workout recovery

Recovery is significant because if you are not recovering properly, you will not be able to get the full effects of your workouts.  If you are always sore, you cannot push hard, and your energy will be low which leads to useless workouts. Also, if you do not recover enough, your muscles are constantly being broken down and do not have the chance to get stronger. You get stronger during recovery, not during the workout.

    Post workout recovery is:

-Stretching

Stretching keeps muscles loose and limber after a workout and increases mobility by increasing range of motion.  It also helps with muscle soreness and stops our bodies from tightening up after a workout.

-Drinking water

Drinking water helps you to replace the fluids which are lost during physical activity to ensure you stay properly hydrated. When you sweat during exercise, your body loses large amounts of water. Not drinking enough water and other fluids can lead to dehydration.

Use of post-workout supplements

It is not necessary to take artificial post-workout supplements, because you can find many natural ones. For example, Shilajit is a powerful energizer. After a workout, it helps you naturally recover, can reduce physical weakness, and improve stamina. You can learn here how to use the natural supplement.

  1. Get enough sleep

Getting a good night’s sleep will help to increase your energy. Sleep is the most important time of recovery.  You need to get enough sleep. Normally, the average person needs around seven or eight hours a night.

 

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1 Comment

  • Emillia palen November 30, 2017 11.34 am

    nice topic and perfect explanation.

    thanks for sharing

    Reply 

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