While many people engage in some casual exercise, some people don’t actually get enough exercise. There are many reasons for that, chief among them time constraints. After all, it can prove challenging to fit in a workout around work and family obligations. Another reason people avoid workouts is workout fatigue. The prospect of working out, feeling exhausted, and then needing to do other things isn’t appealing.
If you want to work out but can’t face the prospect of that post-workout exhaustion, keep reading for some key ways you can avoid workout fatigue.
Ramp Up Slowly
While you can’t completely eliminate some level of post-workout tiredness, you shouldn’t feel crushing fatigue. In many cases, that fatigue is a byproduct of trying to ramp up your exercise routine too fast. You push your body too hard, too fast, and it can’t keep up with the demands. Hence, you feel wiped out afterward and maybe even the next day.
Rather than jumping in with a brutal workout regime, start smaller and work your way up to more intensive workouts. For example, instead of going out and trying to run 3 miles your first day, commit to jogging a mile. Yes, you’ll probably still feel tired, but recovery should happen fairly fast. Do that for a couple of weeks, then extend the distance by a half mile.
You can apply the same principle to resistance workouts. Start with lower weights and moderate reps. Once it starts feeling easier, boost the reps or the weight. Rinse and repeat as necessary.
Hydrate Throughout the Day
Most adults consume a lot of sugar on a daily basis. For example, they drink coffee or tea liberally spiked with sugar with breakfast, on break, and even in the afternoon. They have high-sugar drinks like soda or fruit drinks throughout the day. All of that sugar has a dehydrating effect on you. While you may not feel it during normal activities, that dehydrating effect becomes more of a problem during and after workouts.
Make a point of consuming at least equivalent amounts of water to your intake of sugary coffee or sugary drinks. This will at least mean you aren’t operating under a net loss of water. Also, make sure you hydrate during workouts when practical. This can help lessen the fatigue you feel post-workout.
Use Pre-Workout Supplements
There are also many pre-workout supplements on the market that can help you avoid the worst of workout fatigue. These supplements typically provide a cross-section of ingredients that help provide your body with energy, reduce muscle damage, and improve nutrient flow to your body.
Always look for supplements from established companies that have a track record of making quality products.
Eat a Balanced Diet
Unless you’re looking to move into competitive bodybuilding or become a professional athlete, you want a balanced diet. The diets used by competitive bodybuilders and professional athletes are designed around a very different level of physical demands than someone looking to stay in shape.
That means you want a diet that includes appropriately sized portions of lean meat, a variety of vegetables, and a healthy smattering of fruits. And a balanced diet isn’t just about ingredients. It’s also about preparation. Avoid deep frying foods. Steam your vegetable instead of boiling them to maintain their vitamin and nutrient content. If you like them, eat raw vegetables where you can to maximize their nutritional value. All of these things support your body during a workout.
You should also look to minimize the among of processed foods you eat, such as fast food and processed starches. These kinds of foods often contain incredibly high levels of fat, salt, and sugar. While they might taste good and make you feel energetic right now, they provide poor support for your body when it comes to your workout.
Ditch the Post-Workout Fatigue
Don’t let post-workout fatigue prevent you from getting fit. You can use a variety of strategies to help you minimize that exhaustion. Ramp up your workout routine over time. Make sure you hydrate. Use quality pre-workout supplements. Eat a balanced diet.
While these strategies won’t leave you bursting with energy, they will minimize fatigue and speed up your post-workout recovery.
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