It is normal to feel a bit fatigued after a good workout. But if you experience an excessive amount of fatigue from exercise, you might need to reassess your routine. Failing to warm up, working at too high of an intensity level and limiting yourself to only one activity can all lead to fatigue and even injury. Take steps to switch up your routine and get energized and not wiped out from exercise.
Warm Up
Warming up is essential for a good workout, as well as preventing fatigue. Giving your body five to 10 minutes to ease into an activity can help you enhance your calorie burn, increase your metabolic rate, prevent injury and help you control your muscles. A warm-up can also help you work out longer, since it prevents lactic acid from building up in your blood. If you fail to give your body and mind time to prepare for your workout, you may be killing your routine before you start, or become so fatigued that you cannot finish. Just a few minutes of brisk walking or stretching should be enough to help prevent fatigue.
Intensity Level
The intensity level of your exercise is subjective. What may feel challenging to you may be easier for someone else or vice versa. So rather than using others to gauge your workout pace, you should take cues from your own body. Ideally, you should work out at a moderate pace, which means that you are breathing quickly, sweating after about 10 minutes, and can carry on a conversation but cannot sing. If you are working above this level, your workout may be too intense for you and lead to fatigue. You may need to scale back on your intensity level and build up gradually.
Cross Train
Even if you love one form of exercise, you should do other activities as well. Doing the same workout day after day can fatigue both your body and mind, not to mention make you more likely to become injured. Instead, you should combine two or three activities, which is known as cross-training. For example, try swimming one day, biking the next and then doing yoga or tai chi the day after that. This will work different muscles in different ways, allowing your fitness level to progress, as well as help to prevent fatigue.
Additional Tips and Considerations
If you experience an unusual amount of fatigue or experience pain while working out, stop exercising and go see your doctor. You may have an injury or underlying condition that requires medical attention. However, if you are new to exercise, it is likely that your body is still becoming accustomed to being active. You should try not to get discouraged. If you keep exercising, you will build strength and stamina and soon stop feeling as fatigued.
