TIME.CO, Jakarta – It’s normal to feel breathless for a few minutes after exercising. However, if you still feel out of breath for longer periods of time or still feel tired for hours on end, there may be a few things you need to adjust.
According to sports medicine doctors, while it can be tough, exercise should never be boring. “You’ll feel a burst of energy after your workout,” Bustle said. That’s how you know you’ve achieved Sweet spot where you push yourself hard enough but not so hard that you completely exhaust yourself.
Of course, some exercises will be harder and more strenuous than others. You may find that you need to do extra recovery work after long-term heavy weight training sessions or classes rotation for one hour. Even so, there are some signs to look out for that your tiredness isn’t normal.
These signs start with a feeling of needing sleep and dizziness. Both are dangerous signs. You may also want to investigate whether you’re feeling uncoordinated, have joint pain or still feel sluggish during your next workout, adds physical therapist, Sandra Gail Frayna.
The above symptoms are signs that you need to cut back, rest, or even adjust the way you eat, drink, or sleep in order to truly enjoy your workout and get the most out of it. With that in mind, here are some possible reasons why you might feel so tired after your workout.
Reasons to feel exhausted after exercise
1. Forgetting to eat a post-workout snack
If you feel tired after a workout, it could be because you’re not replenishing your energy snack after exercise. Aludogbu recommends eating 45 minutes to an hour after your workout to recharge your body and give it what it needs to recover. “It takes a lot of energy to rebuild muscle fibers that were destroyed and/or torn during exercise,” he says, so try eating something like carbohydrates and protein, to avoid overexertion.
2. Loss of key nutrients
If you’re hours into a sweat, consider what you ate beforehand, too. “Skipping meals or not eating enough can hinder your exercise performance,” says nutritionist Patricia Kolesa, so don’t forget to eat a snack that contains carbohydrates or protein before you exercise.
Protein will help your muscles rebuild after a workout, and carbohydrates will provide you with energy during that time. “When we consume carbohydrates as part of our diet, they are stored as glycogen,” says Kolesa. “The body uses that glycogen as a fuel source during exercise,” which is why runners love to eat pasta before a race.
3. Dehydration
Another common cause behind post-exercise fatigue is dehydration. Water plays a role in helping you maintain proper body temperature, lubricates your joints, and naturally refreshes you, says Andrew Lenau, ISSA-certified personal trainer and sports nutritionist. So if you don’t get enough water, your body doesn’t have everything it needs to recover optimally. One sign that you are dehydrated is if your urine is dark. Bring a bottle of water to the gym and you’ll likely still have some spring water when you go.
4. Sleep is not enough
Lack of sleep can also play a role in recovery after working out or lowering the barbell. “Starting a workout tired is not an effective way to exercise because it can increase your risk of injury and poor performance,” says Frayna. “Plus, sleep deprivation will also lead to faster and more post-workout fatigue,”
Licensed physical therapist, Anthony Maritato, it is best to get at least seven hours of sleep every night to wake up refreshed and fully healed. “Our bodies repair damaged muscles and immune function while we sleep,” he says. “If we don’t sleep well, we don’t repair our bodies, and as a result, normal exercise causes an excessive accumulation of tissue trauma and fatigue.”
5. Skipping breaks
While it can be tempting to exercise every day to reach your goals, rest and relaxation are the keys to being more effective at exercising without feeling overly fatigued. “If you train too often, inadequate recovery can occur between workouts,” says Maritato. “This can mean working out too many days a week or working out too many days a day,”
You’ll know you really need a rest day if you notice a drop in performance, a boost muscular pain, or if you start to develop overuse injuries like knee pain, says Maritato. Watch your body to know when to relax, but in general, it’s best to take two rest days a week.
6. Excessive exercise
Exercising too much will cause excessive fatigue later on. To make sure you don’t go overboard, keep an eye on your intensity level, especially if you’re new to the exercise. It is also recommended that you take it easy when starting different routines until you know what your body is capable of.
This will help target the correct “Goldilocks zone” where you train hard enough to build up your endurance and muscle strength, but not so hard that you burn through your energy stores and crash afterward, says Maritato. You’ll know you’re in the right zone if you leave your workout feeling energized and ready to move on to the next part of the day.
NABILA RAMADHANTY PUTRI DARMADI | TRAFFIC
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