exercise and physical activity have numerous health benefits, including improving cardiovascular health, reducing the risk of chronic diseases such as diabetes and cancer, improving mental health and cognitive function, and promoting healthy weight management, to name just a few. Despite these benefits, however, exercise can be physically and mentally demanding, and it’s important to understand why we feel tired during and after exercise.
Understanding the reasons for exercise-induced fatigue can help individuals develop strategies to manage and overcome it, allowing them to exercise more effectively and efficiently. By managing fatigue, individuals can increase their exercise capacity, which can lead to even greater health benefits.
Exercise-induced fatigue is an unavoidable part of physical activity, there are various strategies that can help individuals manage it. These may include proper nutrition and hydration, adequate rest and recovery, and gradually increasing the intensity and duration of exercise over time.
By listening to their bodies and adopting a holistic approach to exercise, individuals can continue to reap the numerous health benefits of physical activity while minimizing the negative effects of exercise-induced fatigue.
Some the the reasons are psychological, some of the reasons are physiological, there is a difference
Psychological and physiological reasons for fatigue
There are both psychological and physiological reasons why people may become tired when exercising.
Psychological reasons for feeling tired during exercise can include:
- Perceived exertion: This refers to the subjective feeling of effort or strain that an individual experiences during exercise. Even if the actual physical demands of the exercise are not particularly high, if the individual perceives the exercise as being difficult or challenging, they may feel tired or fatigued.
- Motivation: If an individual lacks motivation or interest in the exercise they are doing, they may feel tired or fatigued more quickly. Conversely, if they are motivated and engaged in the activity, they may feel more energized and able to sustain the activity for longer.
- Mental fatigue: Mental fatigue can also contribute to feelings of tiredness during exercise. For example, if an individual is dealing with stress or emotional fatigue, this may affect their ability to focus and sustain their efforts during exercise.
Physiological reasons for feeling tired during exercise can include:
- Depletion of energy stores: During exercise, the body relies on energy stores, such as glycogen, to fuel muscle contractions. As these energy stores become depleted, the muscles may become fatigued, leading to feelings of tiredness or weakness.
- Switch from efficient to less efficient energy sources: As your body switches from readily available energy sources such as creatine phosphate. glycogen, and ATP, which get depleted, the body switches to burning triglycerides (i.e. fat) which can be felt, as you struggle.
- The build-up of metabolic waste products: During exercise, the body produces metabolic waste products, such as lactate, which can accumulate in the muscles and contribute to feelings of fatigue.
- Dehydration: If an individual becomes dehydrated during exercise, their blood volume may decrease, which can make it more difficult for the heart to pump blood to the muscles. This can lead to feelings of fatigue or weakness.
- Hormonal changes: During exercise, the body releases various hormones, such as cortisol and adrenaline, which can affect energy levels and contribute to feelings of fatigue.
It’s worth noting that the psychological and physiological factors influencing fatigue during exercise can be interrelated. For example, if an individual is experiencing mental fatigue, this may affect their motivation and perception of exertion, leading to feelings of tiredness. Similarly, if an individual’s energy stores become depleted, this may affect their mental state and motivation to continue exercising.
Aerobic vs anaerobic metabolism as fatigue
During exercise such as jogging, the body initially relies on aerobic metabolism to produce energy. Aerobic metabolism can last for a relatively long time (hours), depending on the intensity and duration of the exercise. However, as the intensity of the exercise increases, the body’s demand for energy may exceed the supply of oxygen, and the body will begin to rely more on anaerobic metabolism to produce energy.
The switch from aerobic to anaerobic metabolism during exercise is called the anaerobic threshold. The anaerobic threshold is the point at which the body begins to rely more on anaerobic metabolism to produce energy, and it can vary depending on the individual’s fitness level, age, and other factors.
As the intensity of the exercise increases, the body’s reliance on anaerobic metabolism also increases. During anaerobic metabolism, the body produces energy without the use of oxygen, but the process is less efficient and produces lactate as a byproduct. This lactate can accumulate in the muscles, leading to fatigue and a burning sensation.
The duration of anaerobic metabolism depends on the intensity of the exercise. At high-intensity exercise, such as sprinting, the body’s reliance on anaerobic metabolism can last for only a few seconds to a few minutes. During moderate-intensity exercises, such as jogging, the body’s reliance on anaerobic metabolism can last for several minutes to up to an hour, depending on the individual’s fitness level and other factors.
In general, the body’s ability to switch between aerobic and anaerobic metabolism during exercise is influenced by the intensity and duration of the exercise, the individual’s fitness level, and other factors. With regular training, the body can become more efficient at utilizing oxygen and produce energy through aerobic metabolism, delaying the switch to anaerobic metabolism and reducing the accumulation of lactate.
Powering through to the second wind
The “second wind” phenomenon is a term used to describe a sudden burst of energy or a feeling of renewed strength that an athlete may experience during endurance exercise, particularly after an initial period of fatigue or exhaustion. This phenomenon is thought to occur when the body switches from relying primarily on anaerobic metabolism to utilizing aerobic metabolism more efficiently.
As mentioned above during intense exercise, the body relies on anaerobic metabolism to produce energy, which can lead to the accumulation of lactate in the muscles, causing fatigue and a feeling of weakness. However, as the body adjusts to the demands of exercise and becomes more efficient at utilizing oxygen, it can transition to aerobic metabolism, which is more efficient and produces less lactate. This transition can lead to a feeling of renewed energy and improved performance, known as the second wind phenomenon.
While the second wind phenomenon can be a helpful tool for athletes to push through feelings of fatigue and improve performance, it’s important to listen to your body and not push beyond your limits. Overexertion or ignoring signs of fatigue can lead to injury or burnout, and it’s important to maintain a balance between pushing yourself and allowing adequate rest and recovery.
Additionally, while the second wind phenomenon may occur for some athletes, it’s not guaranteed and may not occur for everyone. It’s important to have realistic expectations and not rely solely on the hope of experiencing a second wind to get through difficult workouts. Instead, focus on proper training, nutrition, and recovery to improve performance and reduce the risk of injury or burnout.
How to overcome fatigue
there are various strategies that individuals can use to overcome fatigue during exercise. Some of these strategies include:
- Hydration: Dehydration can contribute to feelings of fatigue during exercise. To avoid dehydration, it’s important to drink plenty of fluids before, during, and after exercise. Water is generally sufficient for most types of exercise, but for more intense or prolonged exercise, sports drinks that contain electrolytes may be beneficial.
- Adequate fueling: Eating a nutrient-dense diet that provides adequate energy and nutrients to fuel exercise is important for maintaining energy levels during exercise. Consuming carbohydrates before and during exercise can help provide a quick source of energy for the muscles.
- Rest and recovery: Adequate rest and recovery time between exercise sessions can help prevent fatigue and promote muscle repair and growth. It’s important to allow enough time for the body to recover between workouts, especially after more intense or prolonged exercise.
- Gradual progression: Gradually increasing the intensity and duration of exercise over time can help the body adapt to the demands of exercise, minimizing fatigue and preventing injury. Setting achievable goals and gradually working towards them can help keep individuals motivated and on track.
- Proper motivation: Finding the right motivation can help individuals push through feelings of fatigue and maintain their exercise routine. This might involve finding a workout buddy or joining a fitness class, setting rewards for meeting exercise goals, or simply focusing on the positive health benefits of exercise.
- Proper breathing: Focusing on proper breathing techniques during exercise can also help minimize fatigue. Taking deep, slow breaths through the nose and exhaling through the mouth can help oxygenate the muscles and reduce feelings of fatigue.
Overall, by incorporating these strategies into their exercise routine, individuals can help overcome feelings of fatigue and improve their exercise performance and overall health.