Cause and treatment of feeling lethargic during exercise

It is completely normal to feel somewhat tired after exercise, but sometimes some people get too tired during exercise; So that they may even stop training. This is not normal at all and its cause must be identified in order to prevent it. The feeling of lethargy during exercise is the topic that we discuss in this article.

The cause of feeling lethargic during exercise

If you suddenly feel very tired while exercising, you should look for the cause in one of the following cases:

lack of sleep

One of the causes of feeling lethargic during exercise may be related to lack of sleep.

√ Do you know that 30% of Iranian people suffer from sleep disorders? Statistics show that 7 to 10 million of Iran’s population suffer from insomnia!

Stress and worry are one of the main reasons for lack of sleep in people. When a person does not have enough sleep, the body secretes more cortisol and adrenaline. On the other hand, high-intensity exercise can also increase the secretion of the hormone cortisol. In this case, a stable state of stress is created in the body, which reduces the capacity of the body to repair itself, and therefore, the person does not have the necessary ability to continue his exercises properly during exercise. Feeling lethargic during exercise It gets annoying.

We suggest meditation to improve the quality of your sleep. Try to get at least 7 hours of good sleep every night. Go to bed when you are completely tired so that you don’t have time to think about different issues. Listen to relaxing music before bed. If these solutions do not work and you still feel lethargic during exercise, it is better to consult a doctor.

Thyroid disorders are one of the reasons for feeling lethargic during exercise

Feeling lethargic during exercise can be related to thyroid gland problems.

• More than 60% of people with thyroid problems do not know that they have a disorder in this field.

Thyroid hormones play a key role in regulating metabolism. That is, thyroid hormones are involved in the process during which food is converted into energy. If the level of thyroid hormones is too low, the body will produce less energy than it needs. If the disturbance in thyroid hormones is very severe, muscle breakdown and inflammation may occur over time.

To help the thyroid gland function properly, it is better to use sufficient amounts of zinc, selenium, iron and iodine in your diet. For this purpose, you must include fish, eggs, vegetables and edible salt in your diet.

Dehydration is one of the causes of feeling lethargic during exercise

Being dehydrated can be one of the causes of feeling lethargic during exercise. When the body is dehydrated, the heart will work harder. Not getting enough fluids reduces the total volume of blood in the body. During exercise, the heart must work faster to deliver nutrients and oxygen to the muscles. On the other hand, when you exercise, along with sweating, some water is removed from the body. Therefore, electrolytes such as sodium and potassium are excreted from the body. So it is normal to feel weak and tired. what’s the solution? Drink enough water and other liquids.

One of the symptoms of dehydration is that Light yellow urine color be and appear completely transparent.

Not consuming enough carbohydrates

If you eat less carbohydrates, it is unlikely that you will not have the energy needed to perform sports activities. In this case, feeling lethargic during exercise seems completely normal. When people decide to lose weight and want to go on a diet, they are usually advised to limit the consumption of carbohydrates in their diet. The main source of energy in the human body is glucose. Glucose is a simple sugar derived from carbohydrates. Although the body can use fat and protein for energy, these sources are not as available as carbohydrates. If you use weight loss diets such as ketogenic, due to low carbohydrate consumption, your body may face a lack of fuel and you may feel very tired during exercise.

Lack of attention to body recovery

When you go to the gym and don’t pay attention to the days you should rest, sooner or later you will feel lethargic during exercise. Muscle fatigue is a sign that the body is under severe stress. Exercise causes oxidative stress. If you put too much pressure on your body, you are likely to seriously injure yourself. Exercising too much not only makes your body tired, but it can also harm your mental health.

• Research has shown that excessive exercise can be associated with depressed mood.

Allow time for recovery between workouts and allow your body to repair exercise damage. You should not do any kind of heavy exercise at least two days a week. But you can get help from light sports like yoga.

Iron deficiency is one of the reasons for feeling lethargic during exercise

Do you have heavy periods every month? Do you use less meat and other protein in your diet? In this case, you may have iron deficiency and suffer from anemia, and you may not even be aware of it. Lack of iron in the body causes less oxygen to reach the organs of the body and as a result, less energy is produced for the muscles and brain. In simpler words, when there is not enough energy available to the cells, there is no possibility of optimal sports performance.

If your feeling lethargic during exercise is related to iron deficiency, you should include more iron-rich foods in your diet. For example, you can eat more red meat, fish and chicken. You may also need to consult your doctor to buy iron tablets. In order for iron absorption in your body to take place well, in addition to food sources of iron, use foods containing vitamin C.

Taking some drugs and their effect on sports

The use of some medications may make you feel lethargic during exercise. For example, if you from Beta blocker use them, the blood pressure decreases and the heart rate cannot be normal during exercise. When not enough blood is pumped to the brain or muscles during exercise, you will feel fatigued. Statins are another class of drugs prescribed to lower cholesterol. Blocking the production of coenzyme Q10, which is one of the nutrients for energy production, is one of the side effects of statins.

For this reason, some people report that they have muscle cramps and fatigue while taking this medicine. If you have such problems, ask your doctor’s opinion about changing your medications or, in any case, raise your problem and ask him for a solution.

What to do to relieve the feeling of lethargy during exercise?

Pay attention to the following points about feeling lethargic during exercise:

• Eat a healthy and nourishing diet so that you don’t face a lack of nutrients such as iron. Use healthy carbohydrates in your diet to provide your body with the energy it needs.
• Be sure to eat a snack two hours before exercise. It is recommended to eat food one hour after exercise.
• Drink enough water throughout the day. As an athlete, you may need more fluids than usual.
• Increase your aerobic capacity with interval training.
• Do your exercises in a correct and principled way.
• Give your body a rest to recover properly.
• Get enough sleep every night.
• Do a checkup every year so that you don’t have any medical and health problems. Also, check the medications you are taking that do not cause you to feel lethargic during exercise.

Finally, if you still feel lethargic during exercise with these solutions, be sure to consult a doctor.