Instead of making you sore and tired, exercise is supposed to energize and provide a sense of well-being. By eating a proper diet, keeping workout sessions to a reasonable length, getting enough sleep and taking care of other medical conditions, you should be able to stop feeling tired after workouts.
Step 1
Eat a meal high in carbohydrates no sooner than two hours prior to working out. If you eat within two hours of exercise, the food is still in your intestines and stomach and cannot provide enough energy to your arms and legs to power your workouts. Your body operates at maximum efficiency on glucose made from the carbs that can fuel your workout, preventing you from tiring.
Step 2
Sleep for seven to eight hours per night. Sometimes people who exercise a lot have a high metabolism and have trouble sleeping at night. The lack of sleep eventually will catch up to you, and your body will retaliate by exhibiting more fatigue following exercise than before.
Step 3
Drink enough water before and during exercise to keep yourself hydrated. Sports physician Dr. Mauro DiPasquale reports for Bodybuilding.com that dehydration is one of the main causes of tiredness associated with exercise. He recommends drinking sports drinks that replace electrolytes in the body, such as sodium and potassium.
Step 4
Dress in layers of light clothing, especially when you are doing intense exercises. Body temperature rises during exercise, and large amounts of blood become diverted to the skin to cool it off. Circulation then becomes impaired, leaving you tired and unable to perform to your maximum capacity. Remove layers of clothing as your body heats up so that the sweat can evaporate quickly and cool you off.
Tips and Warnings
- Drink beverages that contain stimulants such as caffeine prior to exercising to improve your performance and energy levels. DiPasquale reports that caffeine can be used alone to fight fatigue and increase both energy and endurance.
- See a doctor if your fatigue continues. You may have a disorder that requires medical attention. For example, researchers at Women's Health.org report that one of the symptoms of chronic fatigue syndrome is extreme fatigue that lasts for more than 24 hours after exercising. Other medical conditions that cause fatigue include cancer, anemia, diabetes, and heart and lung problems.
Things You'll Need
- Carbohydrates
- Sports drinks
- Caffeinated drinks
- Layers of clothing
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