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August 01, 2020 4 min read

How To Avoid Getting Fatigued At The Gym Infographic

Nothing does as much good for your body and mood quite like a good workout. Whether you’re lifting weights, hitting the treadmill, or maybe even just playing a game of squash, no hour is wasted that’s spent in the gym. Unfortunately, most of us end up feeling too fatigued to really get any results from our workouts, or even go to the gym in the first place. This can be from a variety of reasons, like maybe you’ve just had a really busy day, or maybe you haven’t been eating right, for example. Thankfully, we’ve got you covered here with our guide on how to avoid fatigue in the gym.

Warm-Up

If you end up feeling fatigued at the gym, it could be the result you not having warmed-up properly. Now, when I say warm-up, the first thing that might come to mind for you is doing a few stretches before your workout. While this is a good way to avoid pulling a muscle during your workout, stretching isn’t the only way you can warm up before your workout. The basic idea of a warm-up is to prepare your body to exert itself during your workout. Alongside stretching, this can be done by doing some light physical activity, such as a 10-minute jog, or, if you’re mostly going to be doing weights, a warm-up rep or two with some lighter weights. No matter which method you go with, doing a quick little warm-up before your workout will help to get your body properly stimulated for your workout.

Keep Yourself Properly Hydrated

This is an important part of any workout, whether you’re doing cardio or weights. When you’re working out, especially if it’s a particularly intense workout like squatting or running, it’s very important that you keep yourself properly hydrated throughout the duration of the workout. One reason for this is because dehydration causes an increase in your body’s use of glycogen. For those of you who don’t know, glycogen is the primary fuel source your body uses to produce energy for your muscles. When you become dehydrated, your body will try to make up for the energy it’s losing out on from a lack of hydration by ramping up the rate at which it uses glycogen, which will result in your body using up its glycogen stores more quickly, leading to muscle fatigue.

Another reason to keep hydrated is to keep your focus sharp. If you’re not focusing on your workout, you won’t be able to do it properly, which means less gains, and an increase in the risk of injury if you’re doing a particularly intense workout. And if you’re dehydrated, it’ll be pretty hard for you to focus on your workout when you’re experiencing headaches, dizziness, and lightheadedness from low blood pressure. So, if you’re going to the gym, make sure to bring some water with you, or at least stop by the water fountain.

Using a Pre-Workout

If you’re looking for a supplement to give you the energy to get through your workout, try taking a pre-workout. The idea behind a pre-workout is this: say you’ve had a long day, and you need to hit the gym, but you just don’t have the energy or motivation for it. Pre-workouts are designed to give you the energy you need to get back “in the zone”, and get you motivated to do your workout. While the ingredients largely vary based on the brand, pre-workouts contain three common ingredients:

  • Citrulline, which dilates the blood vessels to allow more nutrient rich blood to reach the muscles
  • Caffeine, which is one of the most common stimulants on the market
  • Creatine, to replenish the fuel your body needs for muscle contractions

Pre-workouts are very simple to use. Just mix a scoop of the stuff in with some water and drink about 15-30 minutes before your workout, and you’re off. Since this supplement is a stimulant, be sure to consult your doctor if you have any concerns before taking pre-workouts.

Proper Nutrition

Exercising is only half the battle. The other half being proper nutrition. This is just as true for ensuring that your body has the energy it needs to complete your workout as it is for building muscle. Specifically, you should try to get some carbohydrates and amino acids into your diet, in order to ensure that your body is properly fuelled. Carbohydrates are broken down by the body into glucose, which in turn is used to create glycogen. Amino acids are the components that make up protein, which is used in the growth and maintenance of your muscles. These two ingredients, when combined, also help to increase blood flow to the muscles, allowing them to take in more nutrients to keep them fuelled. All of this adds up to a nutritious way of preventing muscle and general fatigue during your workout. Without a proper diet of carbohydrates and amino acids, your muscles just won’t get the energy they need to get you through your workout.

Avoid Overtraining

This is a common mistake that many newcomers make when it comes to the gym. Most people believe that the only way to get results from your workouts is to go to the gym and train at high intensity every day. This can’t be any further from the truth. In fact, overtraining is actually detrimental to your workouts, for a number of reasons. Firstly, overtraining tires out your body faster. If you’re going to the gym 7 days a week, without taking a single rest day, you’re not giving your body the time it needs to rest and replenish itself, which means you’ll be burning through your bodies energy stores faster than they can be replenished, leading to fatigue. Secondly, going at it hard at the gym every day also increases your chances of getting injured during your workout, with the risk being even greater if you’re constantly fatigued and unfocused. To avoid this, try going a little easier on your workouts. Take a rest day when you need it, going to the gym 2-3 times a week is more than enough. Set the intensity of your workouts to something you can manage, while still challenging you.

This concludes our guide on avoiding getting fatigued during your workouts. If you happen to know anyone who might be struggling with fatigue during their workouts, feel free to recommend this guide to them.



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