Ways to cope post-workout health issues
It is fairly common to hear office-goers who exercise in the gym complain of exhaustion soon after their work-out that tends to persists throughout the day leading to weakness, tiredness, sleepiness, aches and pains. If these symptoms of post-workout exhaustion persist it is surely not going to encourage people to exercise.
Is there a way out?
Find out why does the post-workout exhaustion happen and what can you do to manage it. It also applies to any non-gym physical activity that someone might take as a part of his/her exercise program:
1. Focus on pre-workout nutrition: Eat protein and complex carbohydrates at least 90 minutes before workout. This will help in postworkout recovery.
2. Stretch: Don’t skip stretching as it is a warm-up before a workout. Allow 5 minutes to cool down before you start your actual workout. This relieves muscular tension resulting in faster recovery. In addition, it is good for the heart as it helps reduce cholesterol and significantly reverses hardening of the arteries.
3. Follow the right techniques of exercises: Faulty techniques can lead to soreness and lingering pain. Take help of a gym instructor. Breathe well during exercises and drink water as soon as you notice cramps developing.
4. Do not over-exert: Go slow. Remember, you are not competing unless you want to. A good idea is to do a little more than yesterday everyday until your body can take it. Avoid a sudden burst of exertion.
5. Have foods rich in potassium: After a workout, the body loses water, nutrients and minerals like potassium, calcium and sodium. Eat bananas and mashed potatoes as they can boost your reserves and help with recovery. Alternatively, take sweet potatoes to replenish your energy levels. Protein supplements are useful as they help regenerate the muscles that get damaged during intense workouts.
6. Take adequate rest-days: Give rest to yourself at least once a week. It helps to recover and prepare you for the next few days. So, whenever fatigued, take rest.
7. If you can’t do it; don’t do it: Remember, you are not competing….unless you want to.
Written by: Dr. Ajay Sati.
