Tag Archives: Muscle fatigue

09/04/2012 · 10:50 PM

5 Reasons Your Muscles Aren’t Working During Your Workout!

Feeling muscle fatigue or just not getting the workout you want? There may be several reasons why your workout performance is lacking without your knowledge. Your muscles aren’t working the way you want them to because they haven’t been properly tweaked for a workout!

Muscles respond less to your workouts for many reasons, and it’s great to learn why so that you can assess your fitness constantly improver. There is nothing worse than trying to get a great workout when your body refuses to respond to the workout. Follow these items and learn how to maybe tweak your approach by getting your muscles to respond better to your workouts.

Reason 1 – Not Enough Nutrition

You might not be eating sufficient meals during the day or not enough protein. Keep track of how much you are eating and ensure that you get enough protein in your diet if you are a very active person who likes to work out. Use the protein calculator to find how much protein you need to be getting every day.

Reason 2 – Too Much Nutrition

There is such a thing as eating too much and not letting your body absorb the right nutrients. If you eat to much of the same foods and not enough variety, especially of the veggie kinds, this may be your problem. In order for your muscles to work effectively they need quality nutrients, so how many servings of vegetables are your getting each day?

Reason 3 – Routine Failure

So you are not following a routine or have started one and fallen off the wagon by forgetting it. This is what happens to many people, if you forget to track your results, you will never be able to monitor how much you are doing, which might be the reasons why your muscles are not responding.

Reason 4 – Muscle Fatigue

Your muscles simply are tired, and may need to just need some time off. This is very common, people tend to overdue working out often without their knowledge. Keep your workout time limited and do. What is reasonable for your lifestyle and fitness level? Work out hard enough to get results, but let your body and mind get the extra rest if you notice yourself not getting through your workouts easily.

Reason 5 – Lack Of Challenge

Your muscles might have simply gotten used to the same workout moves and exercises, try adding something new to the mix. Do more multi-functional moves that use your own body weight for resistance. Do more pull-ups, chin ups and moves where you are required to balance like the one-legged squat…

one legged squats

Cheers, Happy Workouts!

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26/03/2012 · 10:42 PM

5 Ways To Stop Muscle Fatigue And Stress

muscle fatigue, stressDo 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!

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