What Is Muscle Fatigue And How To Avoid It?

(MENAFN- Costa Rica News) The post What is Muscle Fatigue and How to avoid it? appeared first on The Costa Rica News.

If you practice or have practiced sports, you have surely heard about muscle fatigue. A problem that usually appears when we do not give our body the rest and nutrients it needs. The good thing is that, knowing what it is, you can avoid it.

What exactly is muscle fatigue?

Although it can be confused with fatigue, the truth is that it is much more than that. It is a defense mechanism that our body has to tell us that we should stop doing a certain exercise. Because, if we continue with it, it is possible that it will have serious consequences for our muscles specifically and even for our body in general.

We can define muscle fatigue as the inability to continue performing an exercise. It appears suddenly and it is as if the muscles have run out of strength to continue. It could appear while you are doing weight trainin. But, also in a spinning class or during a tennis match its most obvious symptom is the inability to continue exercising, it also has other direct consequences such as a high increase in heart rate and breathing.

Why does it appear?

When we are exercising our muscles demand more oxygen and glycogen. As we increase the intensity the demand for energy increases, but there may come a time when our body is not able to supply energy to our muscles at the speed they need it. To obtain more energy, a process of metabolic acidosis occurs that involves the destruction of muscle fiber, which ends up giving rise to that feeling of not being able to do more.

But this is not the only cause. Muscle fatigue can also appear when there is not enough calcium in the bod, which makes muscle contraction and relaxation movements more difficult to carry out.

Other common causes are a lack of adequate hydration, a glycogen deficiency (it can appear if you do not eat enough carbohydrates) and a poor diet. And we do not forget two of the main causes of this phenomenon, which are overtraining and not letting the muscles recover.

How to avoid muscle fatigue

In most cases, avoiding this problem is in our hands, and prevention begins even before starting training.

Eat well

First of all, you have to have a good diet. It is necessary that every day you provide your body with the necessary amounts of vitamins and minerals it needs. Although proteins are important, don't forget carbohydrates. Of course, consume them through healthy foods such as vegetables or rice. This way you ensure that your body has enough energy to endure your training routines.

Take care of hydration

Hydrating your body with water is essential. It is recommended to drink about two liters of water a day, although remember that it is also present in foods such as fruit and in certain recipes such as soups.

Always try to drink a little water when training and provide hydration to your body while you exercise. Lastly, don't forget to drink water once you have finished training.

Don't overtrain

When it comes to taking care of your body you can't take the shortest route. Getting the results you want will take time and effort. There's no point in beating yourself up today if you're going to be so tired that you won't even be able to move for the rest of the week due to muscle fatigue and soreness.

You know your body better than anyone and you know how far you can go. Set a limit and don't exceed it. You can increase the intensity of the exercises, but it is something you can do over time, as you gain resistance.

Rest

After exercising your muscles need to rest. Therefore, it is normal that we do not train muscles of the same group on consecutive days. If you have worked your arms today, tomorrow you should train your legs. This way you leave time for the body to recover even elite athletes have one day of total rest a week, it will be for a reason. Don't overdo it and let your body recover.

The post What is Muscle Fatigue and How to avoid it? appeared first on The Costa Rica News.

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