Causes of Extreme Fatigue After Exercise – Have you ever felt fatigue after exercising? Exercise should give us energy, but not infrequently energy can be drained after exercising and we feel tired.
Exercise can make us tired or cause drowsiness, so we want to fall asleep immediately.
For more details, recognize a number of reasons why the body feels tired or sleepy after exercising, and how we overcome both problems.
- 1 Causes of Extreme Fatigue After Exercise
- 2 Causes of drowsiness come after exercising
- 3 Reduce fatigue after exercise
Causes of Extreme Fatigue After Exercise
Too pushing yourself
The more intense the fitness routine is undertaken, we will be more tired after exercising.
During exercise, the body harnesses energy from a molecule called adenosine triphosphate or ATP to keep us moving.
When we go through a routine that is too heavy, energy reserves (ATP) can be depleted. As a result, we feel very tired after a training session when the body is in the process of recovering.
Eating foods rich in nutrients will maintain the condition of the body during and after exercise.
Our diet has a direct impact on the ability of muscles to recover and restore energy after exercise.
It recommends eating a balanced diet consisting of carbohydrates, healthy fats, and protein.
Before exercising, consume a fast-digesting carbohydrate snack such as bananas or oatmeal.
Then, choose a certain intake of protein and carbohydrates during exercise to support muscle repair and rebuilding.
Drinking less water
Drinking adequate amounts of water during and after exercise is important. Because, when exercising, the body will lose a lot of fluids through sweat.
University of Utah research reveals, we easily become dehydrated when exercising if we do not drink water often.
When the body reaches a state of dehydration, fatigue or lethargy can occur and muscles cannot recover properly.
Modifying routines before and after exercise, or changing the type of exercise can reduce fatigue.
However, certain medical conditions cause us to have difficulty recovering after exercising.
Such medical problems include sleep apnea, diabetes, chronic fatigue syndrome, diabetes, and multiple sclerosis.
The best solution is to talk to a doctor so that we can deal with the medical problems we are experiencing.
Causes of drowsiness come after exercising
Preferred time to exercise
The natural circadian rhythm of the body plays a role in the most appropriate time for us to exercise.
The National Institute of General Medical Sciences reports that circadian rhythms are involved in regulating heart rate, blood pressure, and internal temperature.
This affects the body’s ability to complete exercises and post-workout recovery.
Just as “night people” have trouble focusing on tasks in the morning, “morning people” are also more likely to get tired more easily after exercising at night.
Recognize the body’s natural circadian rhythm so that we avoid drowsiness after exercising.
Lack of sleep
Exercise and sleep go hand in hand. Routine exercise can increase sleep quality and reduce daytime sleepiness, as reported by Johns Hopkins Medicine.
Meanwhile, the National Sleep Foundation states, having enough sleep helps renew our energy supply after exercise.
If we lack sleep at night, then the next morning we will feel sleepy after exercising.
According to the National Sleep Foundation, medical diagnoses such as sleep apnea can cause feelings of drowsiness.
Exercising while suffering from sleep apnea can worsen fatigue and make us want to get back to bed right away.
Taking certain supplements or drugs also causes us to be sleepy after exercising.
Consult your doctor early on to help manage drowsiness and make exercise more manageable.
Reduce fatigue after exercise
In various cases, some simple changes to your daily activities can improve or prevent fatigue and drowsiness after exercise. Try these five tips:
Pay attention to body signals
Rather than forcing yourself to exercise, pay attention to the signals the body gives.
When we’re tired, the body demands rest and nutrients to recover muscles and energize, according to the National Sleep Foundation.
Eat before and after exercise
It is recommended to consume nutritious foods, both before and after exercise to refuel the body and replace the calories, vitamins, and minerals lost.
However, make sure you don’t eat right before exercising as this can cause the stomach to feel uncomfortable.
If you want to exercise for less than an hour, choose a snack with easy-to-digest protein content and a source of easily burned carbohydrates, such as yogurt, whey protein shake with berries or apples and cheese.
If the duration of exercise is more than an hour, we can consume Greek yogurt with granola to provide energy so that we can maintain an exercise routine.
After exercise, fill the body with snacks or foods that contain protein and complex carbohydrates such as oatmeal, banana and apples, nuts, and cheese, or whole wheat bread with peanut butter.
All of these foods will replace glycogen stores (carbohydrates) that have been burned during exercise, and provide an energy boost.
Hydrating the body
Prevent dehydration when we excrete fluids during exercise. In essence, we should drink plenty of fluids before, during, and after exercise.
The American Council on Exercise recommends each individual drink between 2.7-3.7 liters of water per day.
Meanwhile, the University of Colorado Hospital advises us to drink between two to three glasses of water before exercising.
About 10 minutes before the training session starts, drink one glass of water. Add another glass of water for every 15-20 minutes of exercise.
If you do high-intensity exercise, or outdoor exercise in hot weather, make sure your body is well hydrated to optimize exercise while preventing fatigue.
During intense exercise, drink about 200-300 milliliters of fluid every 10-20 minutes.
If we spend the nightworking, studying, or taking care of the family as an alternative sleeping, we will feel more fatigue after exercising.
Try sleeping between 7-9 hours a night to allow for muscle recovery and rebuilding.
Too little or too much sleep can trigger fatigue after exercising.
Try to sleep and wake up at the same time every day. Also, sleep in a dark room, relaxed and not too cold or hot.
Consultation with a doctor
In unusual cases, fatigue may be caused by a medical condition.
If you have any medical problems other than fatigue after exercising, don’t hesitate to contact your doctor.