You may get drained after workout, but there are things you can do to make you feel less drained after your next workout. It’s important to distinguish between feeling drained or slumsy after exercise and falling asleep (aka the urge to go back to sleep). Exercise should make you feel upbeat, not exhausted, but you shouldn’t get lethargic after your workout from time to time, but it won’t necessarily crash if you’re keeping up with it.
After I Exercise I Get Sleepy
Your body will lose a lot of fluid through sweat when you exercise. According to the University of Utah, it’s easy to become dehydrated if you don’t drink water often. When your body is in dehydration, exhaustion, or lethargy, your muscles will not be able to recover properly.
5 Ways To Reduce Tiredness After Exercise
In the majority of cases, making a few simple changes to your daily routine can help increase or prevent exhaustion after your workout. To get more exercise, try these five tips.
Listen to Your Body Don’t blame yourself for getting tired. Rather than compel yourself to return to the gym, take the cues your body gives you.
According to the National Sleep Foundation, when you’re tired, your body is requiring rest and nutrients to restore your muscles and energize you. Although your workout may have pushed you over the edge, chances are you’re neglecting your body long before you even got to the gym.
Eat Before and After Your Workout It’s important to fuel your body and replace missing calories, vitamins, and minerals. However, be sure not to eat too early before your workout routine, as this could result in stomach pains.
If you’re planning on exercising for less than an hour, make your pre-workout snack consisting of a combination of easily digested protein and a quick-burning carb source, such as a yogurt, smoothie, whey protein shake with fresh berries or string cheese.
If you’re working out for longer than an hour, a bowl of Greek yogurt with a handful of granola will help you maintain your routine.
Refuel your body after a workout by adding protein and complex carbohydrates, such as oatmeal with fruit and almond butter, banana and cottage cheese, nuts, and an apple, hummus and carrots, whole-grain toast with peanut butter or a protein shake. This will replace the glycogen (carb) stores that you’ve used during workouts, giving you a boost in energy.
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Hydrate Right As you sweat off fluid while exercising, staying hydrated is vital to preventing dehydration. This requires a lot of fluids before, during, and after your workout.
The American Council on Exercise recommends people drink between 7 and A day, 7 liters of water was consumed. Two to three cups of water are recommended two hours before exercise. The University of Colorado Hospital recommends that you have a cup five to ten minutes before your session begins and then 1 cup for every 15 to 20 minutes of exercise.
And if you’re planning extreme exercise (either high-intensity workouts or outdoor workouts in the heat), it’s particularly important to ensure you’re well-hydrated to maximize your workout and prevent post-exercise exhaustion. Drink 7 to ten ounces of fluid every 10 to 20 minutes during vigorous workouts.
You can also opt for electrolytes and carbohydrates, but it is not always necessary if you’re working out for more than an hour or in extreme heat.
4. Cool Down After Exercising
Our first instinct is to get out of the gym as quickly as humanly possible after a workout. However, cool-down exercises can be just as important — if not more relevant — than the actual workout. “Your heart is still beating faster than normal after physical fitness, your body temperature is elevated, and your blood vessels are dilated,” the American Heart Association says. If you stop too fast, you may pass out or feel sick.” Stretching also reduces the buildup of lactic acid, which can help prevent cramping and stiffness. These exercises can also reduce—or at least minimize—delayed onset muscle soreness, or DOMS, the pain and stiffness in the muscles that can be felt anywhere from 24 to 72 hours after exercise. Jonathan Tylicki, certified personal trainer and director of education for AKT, says, “one of the biggest post-workout mistakes I see people make is skipping a cool-down stretch or leaving before the end of a group fitness class.” “Stretching will help reduce soreness, relax the nervous system, increase mobility, and flexibility, and even improve your next workout.” Here are eight cool-down exercises to try.
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Expect Some Fatigue
Giving it your best at the gym will make you feel — or even a little — so some exhaustion is expected. The day after a strenuous muscle workout, your muscles may feel drier than normal, and you may experience some mild muscle pain as your muscle tissue repairs itself. Normal exhaustion is light, and it shouldn’t last more than a day or two.
Take Days Off
Rest is the thing your body needs right now. When athletes push themselves to their limits, they don’t tend to skip out and enroll in another big tournament the next day — or even days after the big game, according to Columbus Sports website trainer Dan Falkenberg. If you’re feeling sluggish or exhausted the day after your workout, take a few days off from exercise to relax.