Why you feel sluggish during your workout
EXERCISING should give you a burst of energy, but many times powering through a workout may seem like the most difficult thing to do, and instead, you’re left feeling lethargic.
Rohan Gordon, personal trainer at Eden Gardens Wellness Resort and Spa, said while sluggish feelings can take over at any time, even if you’re doing everything right from your diet to fuel up properly before and after a workout, it is not an excuse to cop out. You should simply pay close attention to and adjust a few things in your life.
These include:
1. Vitamin D
Gordon said the benefits of vitamin D include a reduction in injury risk and improvements in muscle function and power.
“Vitamin D is used to replenish energy after muscle contractions, which means better muscle efficiency and delayed fatigue. Vitamin D can improve exercise performance and lower the risk of heart disease,” he said. The personal trainer added that this nutrient can be had from sunshine as the sun’s ultraviolet (UV) rays trigger its production in the body. But, he said: “Where you live, the time of year and day, cloud cover, smog, sunscreen, and clothing all affect UV exposure and vitamin D production, so you can’t rely on the sun source alone. Unfortunately, there aren’t many foods that are naturally rich in vitamin D. The top sources include salmon, tuna, whole eggs (the vitamin D is found in the yolk), and mushrooms.”
2. Inadequate fuelling
Gordon said it is important to make sure you’re taking in enough quality calories and try to eat a balance of carbs, proteins, veggies, fruits, and healthy fats. Gordon said if you’re planning to train for long hours, you’ll require a lot of hydration through water or sports drinks.
3. Hydration issues
If you work out regularly, you should get used to carrying a water bottle or using a hydration belt. “You might also want to replace electrolytes (Gatorade, lemon and water, or lime and water) if you’re running or working out for a long time.”
Gordon said the general rule of thumb is to not increase your weekly mileage by more than 10 per cent a week.
“So if you run 10 miles on a week’s run, don’t run more than 11 the next,” he explained.
He also said you should not take on too many goals at once, as a burnout will be inevitable once you try to increase distance and speed at the same time.
“Just pick one goal and focus on it. Keep it simple. If you’re moving, starting a new job, or changing your environment, it might not be the ideal time to push yourself physically. If you’re feeling sluggish, your body might just be asking for an emotional and physical break. Hold off on big goals until you’re at a better place,” Gordon said
In addition, he stressed the importance of listening to your body and using a standard training plan or creating one.
“Be flexible with your plan and pull back on mileage and/or any other training if you’re feeling sluggish. Continue to make adjustments to your distance runs and/or any other exercises. Also, take a few extra rest days; it won’t hurt.”
— Kimberley Hibbert
