1. Understand What How Muscles Fatigue
When your muscles fatigue, they are basically no longer able to contract and make you move. In order to move, your brain sends an electrical signal to the necessary muscles fibers. As these fibers are stimulated, they shorten and contract the muscle, which in turn pulls on your bones to make you move. If there is not enough oxygen present, too much lactic acid buildup, not enough water and not enough vitamins and nutrients available, the muscles can no longer do their job and they become fatigued.
2. Understand Anaerobic Exercise
Anaerobic exercise occurs when you are exercising so hard and fast (such as sprinting) that your body is unable to provide enough oxygen to the muscles. If enough oxygen is available, the body can break down enough glucose to help fuel your workout. If you work out too hard and oxygen is not available to the body, the result is a build up of lactic acid which will make your muscles sore and fatigued.
3. Prevent a Lack of Water and Nutrients
Your body needs adequate fluid and electrolytes to help sustain activity. If you are exercising and not drinking enough water, your body is not getting the adequate fluid, electrolytes and nutrients it needs to sustain the activity. This can lead to muscle cramping and fatigue. As you exercise, your body temperature rises and you begin to sweat. Sweating is your body's way of regulating your temperature. If there is not enough water in your system, your body is unable to carry vital nutrients to working muscles. The capacity of the blood to remove the byproducts of metabolism, including carbon dioxide and lactic acid, is compromised as well. As the body becomes compromised, the muscles will become fatigued.
4. Get Enough Sleep
Sleeping is the time that your body works to restore itself from the daily demands. Most research suggests that we should get at least seven to eight hours of sleep per day to give our body the time it needs to replenish itself. If you do not get adequate sleep, your muscles may not be able to fully recover from the day's activities and will fatigue more easily.
5. Maintain Proper Nutrition
A poor diet often means an inadequate intake of essential nutrients. A lack of certain vitamins and minerals can lead to muscle fatigue. Calcium is essential to help support muscle contractions. Extremely low carb diets can also lead to muscle fatigue as the body may not be able to produce enough glucose for energy. To fully support the body's ability to move, you need a balanced diet containing the right amount of carbs, proteins and fats. All of the above are essential to help keep your body strong allowing your muscles to contract and provide movement.
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