Training fatigue is a common concern among people who work out and exercise regularly. This condition normally occurs when you don’t get the chance to fully recover after strenuous activities, thus resulting in you straining your body during your next few workout sessions. Although exercise is beneficial to your health, there are adverse effects when you constantly push yourself past your limit without taking proper care of your body.
If you’re struggling with training fatigue, you could make changes to your routine to help you handle it better, such as switching up your exercise schedule or allotting more time for recovery after workouts. You could go for treatments that can help soothe your muscles, like hot or cold therapy. Active recovery exercises are also a good option; you may need to consult with a doctor on how best to go about it, but you can do some initial research and learn more here as well.
Though training fatigue is normal, there are ways you can handle it better or prevent it from happening altogether. Here are some simple yet efficient tips you can use to beat training fatigue.
1. Maintain A Balanced Diet
When it comes to dealing with training fatigue, an important aspect that contributes to your recovery is your nutritional intake. After burning calories and expending energy in your workout sessions, you may feel exhausted. To make up for the energy lost and to ensure that you always have enough energy for the things you need to do, you should eat foods that can help give you energy.
You may want to create a comprehensive diet plan to ensure that you have a well-balanced diet. This should focus on foods that are rich in protein, carbohydrates, and other nutrients. Proteins are considered a long-term fuel source for the body, while carbohydrates help replenish energy. You need to take in more foods with these nutrients to fuel you to last longer in your workout sessions. Such foods include the following:
- Whole-grain bread
- Lean meats
- Fruits and vegetables
- Dairy products
2. Practice Proper Hydration
During workouts, your body releases sweat to regulate your temperature. While this is meant to compensate for your body overheating, it also means that you’re losing liquids in your body. If you don’t drink enough water to stay hydrated while working out, there’s a greater chance you will get tired faster, as dehydration can lead to lower energy levels. To keep your body running at an optimum level, you should be sure to drink enough water throughout your workout.
3. Get Good-Quality Sleep
After a workout, you have to ensure that you get sufficient rest. Ideally, you should have at least eight hours of sleep a day to better help your body recover, but the quality of sleep matters just as much as the duration. You should aim to achieve rapid eye movement (REM) sleep, which is the deepest stage of sleep. REM sleep provides sufficient energy to the brain and can significantly aid in muscle recovery and tissue repair.
To help improve the quality of your sleep, there are certain habits you can implement in your lifestyle, such as the following:
- Reading books
- Using relaxation techniques
- Listening to calming music
- Limiting daytime naps
- Sticking to a regular sleep schedule
- Creating a restful environment before going to bed
4. Consider Active Recovery Strategies
In addition to the tips above, you may also want to consider implementing active recovery strategies to better deal with training fatigue. This option is best suited for people who are only dealing with light soreness and who don’t have any injuries or pain, as it still involves a certain level of physical activity.
Active recovery involves doing low-intensity exercises after high-intensity workouts. Examples include light cardio, foam rolling, stretching, and yoga. These activities help alleviate muscle soreness and enhance blood circulation without putting too much strain on your body.
Though they are often used on rest days between workouts, active recovery techniques are very versatile. Some activities, such as yoga, can be used as cool-downs after strenuous workouts, and other activities can function as warm-ups to help prevent injuries.
Though it is important to maintain an active lifestyle, there is such a thing as ‘too much exercise.’ When people tend to push themselves past their limit and don’t allow themselves enough time to rest, they run the risk of falling into training fatigue, which forces them to put a pause on their fitness journey. This is common, but it’s not completely unmanageable. If you’d like to deal with training fatigue better and start good habits that could help prevent it, the tips above are a good place to start.