How To Avoid Muscle Fatigue
Muscles are the workhorses of the body, allowing us to complete actions such as moving and breathing. They’re vitally important to our existence, and with the right workout regime and diet, our muscles can be strengthened over time. But muscles also require a fuel source to function properly, and when you begin to experience muscle fatigue after long workouts, this is because the fuel source has begin to run out, causing our muscles to become tired and sore.
Muscle fatigue is extremely common in the world of personal fitness, and while it’s almost impossible to completely avoid muscle fatigue completely, there are some ways to lessen the worst side effects, allowing you to both build muscle more effectively, and to ensure that muscle fatigue in the future is not as prevalent.
Nutrition plays a key role in all forms of fitness, from the actual exercise regime to the recovery that our body undergoes. A well-maintained and balanced diet means that your body has all the nutrients and minerals it needs to successfully maintain muscle glycogen levels. Complex proteins, vegetables, fruit, and carbohydrates should all be incorporated into your diet, and around 40 to 60% of your diet should be made up of healthy carbohydrates, giving your body the chance to restock any lost glycogen.
Electrolyte loss and muscle fatigue are directly related, and most loss of electrolytes is through the act of sweating, which our bodies ramp up when we’re exercising. It’s suggested that a person drink around 10 glasses of clean water per day to keep dehydration at bay – sipping is highly recommended throughout the day, whether you’re working out or playing real slots NZ – which allows your body to complete all necessary chemical processes. For those that workout intensely, around 1.5 litres of electrolyte-rich sports drinks should be consumed every hour to replace the nutrients lost from sweating.
Stamina and Endurance
All muscles require oxygen to function properly, and will without the proper lung capacity, they will begin to fatigue faster. This is especially prevalent as respiratory muscles begin to fatigue, and oxygen is pulled away from other parts of the body and to the diaphragm, causing our arms and legs to become tired that much faster. One way to get around this issue is by increasing your lung capacity, which can be done with aerobic exercises. The more lung capacity you are able to achieve, the more oxygen that your muscles will have access to, the less lactic acid will build up in the muscles, and less fatigue that they will experience during a long workout.
This is a problem that affects those new to personal training, but it’s one that can be easily corrected. Working out using incorrect forms when exercising can cause increased stress on certain muscle groups as they attempt to compensate, leading to those muscle groups experiencing increased fatigue. One way to avoid this is by learning to balance the muscle groups that are working together during a workout, which can also be much easier if you take the time to stretch and warm-up before a workout session.