Exercise & Recovery From Prolonged Muscle Fatigue

Most people believe that more is better, or when it comes to exercise that no pain is no gain. Unfortunately, this type of thinking can lead to prolonged muscle fatigue, or overtraining. Normal fatigue can clear up with lighter workouts or a few days off from exercise. But prolonged fatigue can lead to decreased performance and injury, and may take weeks to overcome.

  1. Signs and Symptoms

    • There are many signs and symptoms of overtraining, and you may have one or all of them. You may experience muscle soreness that does not go away, and your normal workouts are hard to finish. You may even lighten up your workouts and they are still hard to complete. Decreased coordination, loss of appetite, problems sleeping and concentrating, or even an increase in colds or infections are a few signs that you have prolonged muscle fatigue.

    Rest

    • Recovery from exercise is an integral component of training programs and athletic performance, according to Dr. Len Kravitz of the University of New Mexico. Working rest days into your program allows your muscles to heal, and your body to prevent fatigue. If you do a high volume of training or you're competing in an intense sport, one or two days off may not help you recover. If you have been training for months at a high intensity, you may need to take a few weeks off from exercise completely to recover from your fatigue. There is no set amount of time, as each person is different. So start with three or four days, and see how you feel. Or, you can speak with your coach or physician about what is appropriate.

    Nutrition

    • Proper nutrition is essential for recovery from your workouts and muscle fatigue. When you exercise you are creating microscopic tears in your muscle tissue. To repair and improve, your muscles need not only rest but a combination of carbohydrates and protein. A dietitian can help you with specific amounts and combinations appropriate for your training, but there are a couple of things you can implement immediately. Always eat a small meal of at least 100 calories within 30 to 60 minutes of completing your workout. Something as simple as chocolate milk can help your body start to repair itself. Drink plenty of fluids before, during and after workouts, and while recovering. The minimum of 64 ounces each day is recommended before you exercise. Adding exercise means you need more fluids, so drink water, herbal teas or even some sports drinks.

    Modify Your Workouts

    • The severity of your fatigue will dictate when you can get back to workouts. When you do, ease back into them. If you're used to exercising seven days a week, start with three or four days. Reduce the amount of cardio you perform, and your intensity level. See how your body feels and then slowly increase the amount of time you exercise. Alternate high-intensity workouts with moderate workouts, and don't forget to plan for rest. When weight training, reduce the number of sets you perform and how much weight you use. Let your body dictate how much you do, and don't forget to take time off, at least one day each week.