How, then, do I figure out which one I need more of at a given moment? I listen to my body, intently and incessantly. When this happens to me, it can lead to both injury and illness. So I know that my personal tendency will not be that I need to be convinced to peel myself off the couch. It is far more likely that I will need to be convinced to tell my deeply ingrained instinct to hustle to chill the eff out.
Not perfectly, but better. This is definitely a check-yourself-before-you-wreck-yourself type of situation. We all have our things and our tendencies, and it can be superhard to be bluntly honest about what we need in the moment.
It has taken years plus some torn hamstring tendons and a recent meniscus surgery for me to be really, really real with myself. I hope that you can skip the injuries and extra years and just learn to listen better now. To help override those natural impulses and really tune in to what my body needs at that particular moment, I like to ask myself these questions:.
Any aches, pains, or injuries? Will my body benefit from a little bit of rest? Am I putting myself at risk for more injury? How am I feeling emotionally? Did I have a super-intense therapy session? It can be counterproductive to increase your workload too quickly.
The key is appropriate progression. You may be feeling exhausted simply because you increased the amount of weight you are lifting, or the complexity of your training method too quickly. Advanced training methods such as pyramid sets, high-intensity intervals or drop sets may not be appropriate for your current fitness level. Make sure you are taking enough recovery time between sets, and more importantly, in-between workouts.
Rest 48 hours between your full-body weight workouts. Finally, make sure you are getting a minimum of seven hours of sleep a night — your muscles need sleep to recover. If you have proper nutrition and rest, you should be able to handle the amount of activity that you've described.
Most of my clients golf a couple of times per week and do weights twice a week, and that routine always energizes them, not exhausts them. Drink 2 to 3 cups of water two hours before exercise. Have a cup five to 10 minutes before your session begins and then 1 cup for every 15 to 20 minutes of exercise, recommends the University of Colorado Hospital. And on days you're planning extreme exercise either high-intensity workouts or outdoor workouts in the heat , it's particularly important to make sure you're well-hydrated to optimize your workout and prevent post-exercise fatigue.
During intense exercise, drink 7 to 10 ounces of fluid every 10 to 20 minutes. You can also opt for a sports drink, which contain electrolytes and carbohydrates, but it's not always necessary unless you're working out for more than an hour or under extreme heat.
If you've been burning the candle at both ends, exercise might be impossible. If you're spending your nights studying, working or taking care of your family instead of sleeping, you're depriving your body — and this can make you feel even more tired after a workout.
Get seven to nine hours of sleep a night to allow your muscles to rest and rebuild, recommends the National Sleep Foundation. Getting too little or too much sleep can lead to tiredness after a workout not to mention throughout the rest of the day. Try to go to bed at the same time each night and wake at the same time each morning.
Additionally, sleep in an environment that's dark, relaxing and not too hot or too cold. In rare cases, fatigue or exhaustion may be the result of a medical condition. If you have any medical symptoms in addition to your exhaustion after exercising, contact your doctor.
Fitness Workouts Exercises and Workouts. Reviewed by K. There, she also completed undergraduate work in magazine journalism and gender studies.
As a certified strength and conditioning specialist through the National Strength and Conditioning Association, Aleisha uses her background in research, writing and gender issues to help people empower themselves through smart strength training. Tim Petrie. Tim Petrie is a sports medicine physical therapist and a certified orthopedic specialist practicing in Milwaukee, WI. In addition to treating patients of all ages, he is passionate about writing about health and wellness topics.
In his free time, Tim loves to run and travel with his wife and three kids. It's normal for you to feel tired after exercise, but there are things you can do to help you feel less exhausted after your next workout. So can working out make you tired? After each set, you should feel like you could use a bit of a rest, but you should be able to get up and move. After the whole workout is done, you should feel slightly tired, and noticeably weaker in the specific muscles you trained.
You should however feel a decrease in energy and motivation to exercise— if you want to train even more, you should probably have pushed yourself a little harder.
Got all that?
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