It is often difficult to give 100% during training sessions, despite being highly motivated.
This leads to a strong feeling of guilt.However, contrary to what many people think, this situation is not necessarily due to a problem of willpower.
Other factors can influence the quality of a training session.These are, for example, the level of stress, the amount of sleep, etc.
These are physiological and psychological elements that influence the quality of training.These are physiological and psychological elements that prevent performance in the sports hall. Fatigue is the main cause.What if we told you that it is possible to manage this mental and physical exhaustion?
It can sometimes be difficult to fully control all the elements that can disturb the body, but it is possible. How can you do this?
Possible causes of fatigue
Physical fatigue is not the only thing that prevents progress during training sessions, as it can also be mental.The first thing to do is to identify the type of fatigue the body is experiencing.
Mental fatigue
A very common mental problem among bodybuilders is "nervous fatigue".It manifests itself following an exaggerated practice of a sport.
It is the intensive training, without respecting the rest time necessary for recovery, that causes this fatigue.The results are a clear drop in performance and a drop in motivation to train.
This overtraining causes the nervous system to malfunction and the amount of chemical neurotransmitters to decrease.
As a result, the power of the nerve impulse decreases, which limits the ability to perform muscle contractions.
In addition to nervous exhaustion, mental exhaustion may simply be related to stress in everyday life, too much pressure, or lack of sleep.
In short, it is due to the phenomena that most people experience in the modern world.Symptoms are usually irritability, decreased concentration when exercising, etc.
Physical fatigue
After training or doing certain physical activities, it is normal to feel physically tired.In this case, it is the joints or muscles that are less efficient.
Physical fatigue can be manifested by a loss of energy, general weakness, or a feeling of discomfort in certain parts of the body : cramps, heavy legs, heavy arms, etc.
It can also happen that we feel tired for no apparent reason at certain times of the year.In winter, for example, many people experience this problem.
This is simply because the body is constantly fighting against the cold, so the energy left for exercise decreases.
Tips to combat fatigue
While the symptoms of both types of fatigue are similar, the difference lies in their intensity.Physical fatigue can be recovered after a night's rest, while mental fatigue persists for a longer period of time.In any case, it is possible to fight against these fatigues.
Limiting mental fatigue
The most effective solution would be to treat the problem at its source.Thus, it is necessary to change the rhythm of life and improve the psychological conditions as much as possible in order to reduce stress and let go of the pressure.It is not a question, in this particular figure, of giving up exercise, especially if the fatigue is only momentary.Indeed, avoiding the gym every time you feel nervous is not always the right solution.However, it is important to ensure that training sessions are carried out in moderation.In this way, they can even help to limit mental fatigue.
Promote rest
Whether it is physical or mental fatigue, rest is always required.In some cases of mental fatigue such as nervous fatigue, long-term rest is recommended.
The time it takes can be up to several months.In the case of physical fatigue, it is important to keep the balance between training and muscle recovery.Training to muscular failure is highly recommended in bodybuilding, because this fatigue of the muscle makes it perform better.But the rest that follows this muscular exhaustion must be sufficient.
Also, a mistake that many athletes make when the body has difficulty providing energy is to force themselves to perform the exercises.
The consequence is that this adds even more fatigue.This accumulates and you can reach a point of no return where it will take several months to recover.This is a fact that must be avoided at all costs.
Use food supplements
This is especially true in the case of physical fatigue.Food has a direct effect on the body and can help to restore vitality and increase energy.
In order to strengthen the muscles, a diet rich in vitamins and minerals should be favoured.
