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Fatigue During Exercise
When it comes to exercise,
fatigue can be a major problem. Actually, it can be two major problems.
There are, after all, two types of fatigue to contend with, muscle fatigue
during exercise and general fatigue brought about by
mental or physical
stress that had nothing to do with the exercise. Let's take a closer look at
both, beginning with muscle fatigue.
What is muscle fatigue? Well, to put it simply, it's an inability to move a
particular muscle properly for a certain length of time. If you've ever
found yourself with an arm or leg that felt as though it was made of jelly
during or after a workout, you experienced temporary muscle fatigue.
Cause of Muscle Fatigue:
There are two main categories that cause muscle fatigue. One is underlying
illness. There are many chronic illnesses that cause muscles to be unable to
function properly or for extended periods of time.
The other cause, though, is the one most average people deal with. It's
muscle fatigue that's caused when the supplies in the muscles are depleted.
In other words, when poor diet or over training/over exercising occurs, the
muscles eventually say “Hey, we have no more fuel for energy in here!” So,
they give out. The effects are usually temporary, but they're uncomfortable
and can cause problems with keeping
workout routines on track.
Some people think a build up of lactic acid causes muscle fatigue. A lack of
other substances can also do it, though. For instance,
potassium or calcium
deficiencies can contribute to it.
General Fatigue:
In any case, muscle fatigue isn't the only thing that influences
productivity during exercise. General mental or physical fatigue can do it
to. One cause of fatigue can be extreme stress. If you have a stressful work
environment, for example, it can exhaust you. Another cause can be
lack of
sleep, which is often a by-product of the previously mentioned stress.
Stressed people just tend to not sleep well at night.
There is a third big cause of fatigue, though. That's poor habits. For
example, smoking and drinking can cause a person to become tired and
lethargic all the time. Also, though, there's the habit of eating
unhealthy
foods to consider.
Fatigue and Diet – Metabolism:
You've probably heard of metabolism, but what is it, exactly? Well, it's
basically the combined chemical reactions in your body that allow it to
function on a daily basis. It's a complicated process, but the biggest
aspect of it that you need to understand is that it converts foods and other
sources into energy that your body can use. It does that in a couple
different ways.
Catabolism:
Catabolism is the first aspect of metabolism. It's a process that breaks
foods down. The simpler forms of the foods can be used to make
energy for
the body. The food as a whole can't be used as energy.
Catabolism can help
to heat are bodies, as well as making us think clearer and making our
muscles stronger.
Anabolism:
Anabolism, on the other hand, is a process whereby energy is stored in the
body for later. It also helps with cell growth and function. It's one of the
things that help to prevent us from suffering from internal decay. Without
it, cells would die and organs would fail, eventually causing us to die.
Aerobic and Anaerobic Metabolism:
The way that metabolism takes place can be split into two categories as
well, aerobic and anaerobic metabolism. Aerobic metabolism is, basically,
metabolism accomplished through the use of oxygen, which is provided by the
cardiovascular system. That means the heart and lungs need to produce the
oxygen. It's a great energy supply, but the heart can only pump so fast and
the lungs can only breathe so fast, so there needs to be a backup plan.
That plan is anaerobic metabolism, or metabolism that doesn't require
oxygen. Adenosine triphosphate, or ATP, is the substance that gives muscles
their energy. It can come from aerobic metabolism, but, as mentioned above,
that supply can only come so fast. During anaerobic metabolism, ATP is
produced without oxygen by using stored up supplies within the body. That's
the source of energy during high-intensity workouts. However, those supplies
only last so long, which is part of why people can experience muscle fatigue
during workouts.
Metabolism Speed:
Due mainly to different diets and lifestyle choices, people have very much
varied metabolic rates. Some people have speedy, efficient metabolisms that
allow them to burn calories quicker and keep weight off. For others, though,
metabolism is a slow process that can't seem to prevent
weight gain and
lethargy. Those people have to work a lot harder to accomplish the same
goals as those blessed with a fast metabolism.
Avoid Fatigue and Increase Metabolism Through Diet:
Luckily, there are ways to improve upon your metabolism and reduce general
fatigue by making some simple changes to your diet. That, in turn, can lower
your risks of muscle fatigue during workouts and make your exercise sessions
more efficient.
Sugary and fried foods can really slow down your metabolism rate. Alcohol
and processed foods, like white flower, can also do the same. The
trick to a
faster metabolism is avoiding such foods and, instead, eating foods that
speed metabolism. Most fruits and vegetables, for instance, are known to
speed things up. So, simply by eating healthier foods, such as strawberries,
broccoli, cabbage or similar foods, you can often
improve your energy levels
and your efficiency when you exercise.
A slow metabolism doesn't have to ruin your workout routines. Talk to your
doctor or nutrition specialist about ways to improve your metabolism through
diet and you should start to see a major change for the better.
What is Muscular Fatigue & its
Symptoms?
You must seek approval from your doctor
before starting any new diet.
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