Do you feel tired after a good workout, or merely too tired the next day? This is a problem many athletes suffer from in terms of muscle fatigue and stress from over training or simply not know how to limit workouts to make them effective rather than to much for themselves.
Muscle fatigue and stress come in waves, sometimes when you don’t realize it’s actually happening. This is what I like to call the “Ignorance-Is-Bliss” effect, when the athlete so focused and determined on working out cannot see the sure-fire signs that they are in the red zone of muscle fatigue and will increase stress to an unsafe level in the body. We have all done this right?
So how do we know when to quit and don’t hurt ourselves? If you love to work out, then you really should know your limitations based on your fitness level. If, for example, you work out often and have been sleeping horribly for a few weeks, it may be best to focus on sleep rather than how much weight you should be lifting.
Here are a 5 ways to stop muscle fatigue and stress if you are having problems keeping your body strong and rested. Without properly setting up your fitness for proper rest and relaxation, it will be extremely hard for you to give it your 110% percent in the gym!
1. Cut Back On The Weights
If you feel tired, out of shape or simply off your game tone back the amount of weight you are using and go lighter. Saving your heavy sets for days that you feel fully alert, well rested and full of energy will be the ones where gains can be made. Cut back the weight and focus on your form, and muscle tone.
2. Don’t Work Until Failure
Forget always working until you’re completely exhausted, that will mess up your recovery periods. Instead, limit your weight training for only 45-60 minutes. Muscles after this point refuses to grow, and your muscles will go into the breakdown mode. Working over this time period can lead to increased levels of stress and muscle fatigue.
3. Use Gloves
In case you don’t use them, try using gloves or wrist straps to combat muscle fatigue and stress. When you can grip the bars much to a greater degree, it will help assist your body and weaker parts such as the wrist bear more stress from heavy weight lifting. Better safer than sorry, so keep that in mind if you feel your points are sore and lots of cracking going on…
4. Take Longer Rest Periods
Rest more in between your sets, you don’t have to rest by much but every few more seconds can really help. Let your muscles get more circulation, rest, and they will thank you by doing better sets. If you rest to short of a time, you risk often over training them. I encourage doing less rest and higher intensity; however, it would be best to rest if you feel that you need it.
5. Get More Rest
Rest, rest and more rest…take another day off and just go for a nice run for twenty minutes down your street. Saving your strength for the next workout will be the best thing you ever do. We all have those days where if we feel like if we take the day off the gym it’s the end of the world. Really, its NOT! Take rest and get a good workout another day, the gym isn’t going anywhere!