When you get tired because of exercise ... how to beat it!

by DI Si

There is nothing quite like an outdoor fitness boot camp.

You turn up eager to have a great training session - you enjoy the elements that the weather brings - sun shining down or the rain keeping you cool. But ultimatley you are there to work up a sweat.

Exercise is very important, and it is something that will significantly improve your quality of life. Your mood will improve as your body starts making an effort, and in the long run, your health will be all the better for it.

However; sometimes you actually can start feeling fatigued when you have finished and now you have the great feeling of what you have done but 'your battery' just feels depleted. 

Here are some top tips to make sure you keep yourself 'fully charged'!


1. Make sure you are looking after yourself first! 

There can be other health reasons why you may be feeling exhausted, and you want to rule those out first and foremost.

There are medical conditions like diabetes and anaemia which have the symptons of tiredness; even arthritis, so if you have concerns that it could be more than just the training you do then you need to consult your doctor as they will help identify the causes and may even come up with something that you have over looked. 

I once kept feeling low and tired and it was discovered that I had really low Vitamin D levels  .. YES - me, the outdoor gym guy! A course of a high dose vitamin D supplement and I was soon back into the swing of things again.  


2. Keep drinking

It happens quite often that people feel fatigued because they do not have enough water throughout the day.

Drinking water is crucial to preventing dehydration and electrolyte loss, not to mention reducing muscle fatigue. Experts still suggest that you should drink at 8-10 glasses of water a day, and, it is also important that you keep drinking during your workout.


3. Know your limits

While exercise is very important and it keeps your body in good shape, overdoing it may be what is causing your problems.

It can be quite easy to go into overtraining mode and this will not serve you .. in fact will probably set you up for more injuries in the future.

Create a schedule that you know will work for you and while it is fine to do something everyday; recognise the signs if you are tired and feel like you 'have a cold' all the time. 

Fitness training, in general, can be more gruelling than your average workout, because it involves a lot of cardio and other demanding routines.

Feel free to ask the insturctors to help you come up with a training schedule that suits your body and your abilities. 


4. What are you eating? 

Your eating plan is crucial as this determines well your muscles will recover after training, and if you are not fuelling yourself .. it will be difficult to make the body work as effciently as you would like.

Make sure you have a balanced diet that contains: proteins, vegetables, fruit, and carbohydrates. I always suggest a food diary or journal is a good way to see what is working for you. 

Understand that carbohydrates are very important for energy and while there is sometimes a bit of attention that you will lose fat if you restrict this - understand that if you exercise hard and don't have this macronutrient then you are setting yourself up to be fatigued.  


5. Getting them ZZZZZZss 

One of the most overlooked factors is sleep, despite it being just as important as water and food.

Sleep deprivation is one of the most common reasons leading to fatigue, and it is also why your muscles might not be recovering as fast and as well as they should.

Understand that when you sleep your body can rebuild itself and it will really serve you to get a full 7-8 hours of sleep so you feel rejuvenated the next day.

You will be surprised how refreshed and less exhausted you will feel when your sleep cycle is improved, and it will help your fitness training run much more smoothly.




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