It is normal for us to feel slightly fatigued every so often during workouts. However, if you have noticed that you are constantly tired and that is affecting your fitness regime, it might be time for an intervention.
There are plenty of explanations as well as solutions as to why you are feeling fatigued. If none of these solutions improve things within a few weeks, it’s advisable to seek medical advice. So, read on to see how you can feel more energised and make the most of every workout.
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Things make you feel fatigued easily when working out
Poor Sleep
If you aren’t sleeping well, you’re bound to feel increasingly tired throughout the day. So, when you are exercising, this will be heightened. Not only does good sleep give you energy, but it is also vital in helping the body to recover after workouts. If you are training multiple days a week, sleep will be even more important to help you keep up with your routine.
So, try to go to bed at the same time and wake up at the same time, as this will help your body to naturally drift off. Avoid using screens for an hour before bed to prevent the blue light stimulating the eyes and brain.
Finally, avoid caffeine and sugar before bed as this can keep you awake for hours!
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Anemia
Iron is essential in creating hemoglobin which carries oxygen around the body. If you aren’t consuming enough iron, you may become anemic, which can cause extreme fatigue.
Iron is commonly found in red meats, although if you are vegetarian or vegan, you can also find it in plant milks, beans, chickpeas, nuts and seeds. Try to incorporate some of these foods into your diet and if you find you have more energy, this could be your answer!
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Vitamin or Mineral Deficiency
When you don’t consume enough vitamins and minerals, your body will feel extremely fatigued and sluggish. You should be eating your five a day everyday, at an absolute minimum.
Mix up the fruit and veg you are eating each day to give your body a range of different essential nutrients. Magnesium is one of the most important minerals in the body for energy, as it helps to convert food into energy. Access magnesium through nuts, seeds, grains or leafy green veg. If you’re on the go and need a quick solution, magnesium tablets are completely healthy and very convenient.
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Lack of Carbohydrates
Carbohydrates are slow-release energy sources for the body, so if you’re not consuming enough of them, you’re going to feel tired. Keto diets have become extremely popular in the last few years but can cause fatigue as they don’t include carbs.
Whilst some people recommend electrolyte supplements for people choosing to follow a keto diet, it’s best to consume foods that are low in carbohydrates rather than completely void of them.
When you make the switch to consuming a few more carbs, you should notice an energy boost.
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Dehydration
When you aren’t drinking enough, your body will experience a drop in blood volume as a result of reduced blood pressure. The blood flow to your brain will decrease as a result of dehydration which will therefore make you feel tired.
Staying hydrated is always important, especially so when you are working out as you can lose a lot of fluids through your sweat whilst exercising.
You should aim to drink at least two litres of water for every hour of exercise you do, as well as sufficient amounts before and after.
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Overtraining
When your body is overtrained, it will be consumed with tension that is difficult to get rid of. This can result in a lack of sleep which is massively problematic, as that is the most important time when it comes to rest and recovery.
Additionally, when your body is overtrained it will feel generally weaker and more tired. To remedy this, try to have at least two rest days a week, one mid week and one over the weekend.
If you’re struggling to relax on your rest day, go for a short walk to get yourself moving. You will find that you will be able to hit so many more personal bests or run further when your body has been properly rested. Losing a day in the gym could actually improve your results.
Repetivity
Very repetitive gym routines that contain similar movements all the time can cause your muscles to fatigue massively.
Exercises that once made you feel extremely strong and resilient will now leave you feeling deflated. It is essential to mix up your gym routine in order to avoid boredom and fatigue.
Aim to have a gym week A and B containing different exercises and switch your days around. Say you usually train lower body on a Monday and Thursday and focus on your strength, for week B train on Tuesday and Saturday and work on your endurance.
Every so often take a whole day out of your routine and add something completely different in. If you feel like your routine is too repetitive, your muscles will too, so give them something different and you will reap the benefits!
Summary
Fatigue can be caused by various things and is very common, but you shouldn’t simply put up with it. By making a few small changes to your exercise regime and diet, you could notice some significant improvements to your fitness and training.