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For the professional or amateur athlete, there’s no thrill like reaching the finish line. And there’s nothing more frustrating than not reaching the finish because of the debilitating effects of muscle fatigue. It’s long been understood that dehydration and carbohydrate depletion are the main causes of exercise-induced fatigue. Athletes know they can prolong their activity by loading up on carbohydrates and drinking plenty of fluids. However, recent studies also reveal there are additional key factors that contribute to fatigue during prolonged exercise.

Dehydration
During exercise, the body loses water through sweating and evaporation. Sweat is the way your body keeps from overheating as sweat glands release perspiration that evaporates, cooling the skin and the blood underneath. The cooled blood then flows back to cool the body’s core. Even mild dehydration can impair athletic performance. To restore the body’s fluids that are lost during exercise, athletes should consume beverages that contain agents such as glucose and sodium, two ingredients found in most sports or energy drinks. These agents help maintain blood volume and aid in the absorption of water into the body.

Overheating
During exercise, an athlete’s body temperature, typically about 98.6 degrees, can increase to temps up to 104 degrees or more, especially during intense exercise. While a certain percentage of blood is used to regulate body temperature, large quantities of blood are still required to meet the energy and metabolic needs of working muscles. These demands can overtax the circulatory system, resulting in inadequate removal of body heat and a rise in an athlete’s body temperature. Research has proven that athletes involved in endurance sports can experience risks of overheating. Studies indicated that athletes who drank fluids during a two-hour run lowered their body temps by two degrees compared to those who did not rehydrate.

Depletion of Muscle Fuels
During intense short-term exercise, fatigue can result from depletion of glycogen. Glucose is the predominant fuel source for muscles in the first 10 seconds to three minutes of intense exercise. During long-term exercise, the aerobic pathway kicks in for energy production. In addition to glucose, fatty acids and amino acids are burned as fuel for aerobic metabolism, providing a wider range of energy resources.

However, glycogen depletion contributes to muscle fatigue even during long-term exercise. During studies, when athletes exercised to near exhaustion at 80 percent of their maximum capacity, the glycogen content of their muscles dropped to near zero in about 90 minutes. Through carbohydrate loading, endurance was increased and glycogen storage capacity was enhanced. These results suggest glycogen is a crucial fuel for energy production.

To preserve glycogen, some athletes adopt the method of training the muscles to become more efficient in using fat as a fuel source by completing several extended training sessions, each lasting more than two hours. This method stimulates the enzymes responsible for the conversion of fat into energy, which enables athletes to burn a higher percentage of fat and conserve glycogen for more strenuous efforts.

Low Blood Glucose
In addition to providing energy for muscles, glucose is also a source of energy for the brain and nervous system. In fact, 50 to 60 percent of the glucose supplied by the liver is used strictly for brain and nervous system function.

During longer exercise sessions, glycogen stores run low. This reliance on muscle glycogen is balanced by an increased reliance on blood glucose for fuel. After two to three hours of exercise, the majority of carbohydrate energy appears to be derived from glucose, which is transported from circulating blood into exercising muscles. This causes blood glucose to decline to relatively low levels. Fatigue occurs because there is not enough blood glucose available to compensate for the depleted muscle glycogen.

The use of sports drinks, carbohydrate gels and sports bars help athletes keep good blood glucose levels elevated to maintain central nervous system function and provides carbohydrates to working muscles. Studies show that athletes are capable of absorbing up to 80 grams of carbohydrates per hour during exercise, delaying fatigue by as much as 30 to 60 minutes.

Central Fatigue
Recent research has also examined mental fatigue during exercise. Although it does not affect the muscles directly, central fatigue can reduce an athlete’s capacity to perform. Doctors have uncovered a correlation between levels of the amino acid tryptophan in the brain and the degree of mental fatigue. Once tryptophan enters the brain, it can depress the central nervous system, causing fatigue. Supplementation of branched chain amino acids (BCAAs) helps to regulate the entry of tryptophan into the brain and has proven to increase performance for athletes. Additional research is being conducted in this area.

By making sure you’re properly hydrated before and during exercise, and by consuming enough of the nutrients your body needs to fuel activity, you can increase your chances of beating muscle fatigue and reaching the finish line a winner.

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When people first start out weightlifting in the gym they typically don’t get immediate results is this is often the reason that many people tend to give up pretty easily. Many of them are expecting immediate results after they start their workout program.

Trying to do twenty bicep curls four time each week is likely not to work well on many people and this is likely due to the fact that muscles don’t grow when they are being worked, but only grow when they are at rest. What this means is that while bodybuilding and weightlifting go hand in hand, it also necessitates that the bodybuilder to work their muscles in the gym and couple that with sufficient amounts of time for recovery.

Be Mindful Not To Overtrain

The person trying to complete a lot of exercises when doing a combination of bodybuilding and weightlifting sometimes will not show satisfactory results since in this sport, excess will not result in more muscle; instead and quite often, less is more.

In instances such as these overtraining can occur and some of the signs and symptoms of it are when a person become sick or gets a cold more often than is normal, becomes fatigued frequently, their eyelids and muscles begin to twitch, and most significant of all, there is little to no strength or gains in size for extended periods of time. Overtraining symptoms such as these are a sign that the person should halt any workout activities and take at least a week off in the form of rest.

Bodybuilding and weightlifting is comprised of various workout routines and numerous exercises as well as quantity of sets, how many reps per set, and other factors that the bodybuilder performs. Taking the workout and splitting it in two are is what is known as a ‘workout split’ and needs to be scheduled for specific days of the week that are designated for specific muscles to be worked on. As noted in this type of exercise routine as well overtraining should be avoided.

One of three different things should typically be followed when creating a workout routine and splits. The individual should concentrate on working shoulders, triceps and chest on one day and then should do back and biceps exercises on another day to focus on those specific muscle groups. This has the effect of not overtraining because you are separating the muscle groups worked on different days. Some bodybuilders adhere to the bodybuilding and weightlifting routines of chest and triceps on Mondays, shoulders on Thursdays and finally biceps and back on Fridays.

Bodybuilding and weightlifting involves an assortment of various exercises for each muscle group and there are numerous ways to split them so that you can make up a routine that suits you best. Muscle building along the lines of bodybuilding is not as easy as some would believe when first entering the sport.

It involves time and effort and requires a person to devote the necessary amount of time to accomplish the desired routines. The most significant bodybuilding and weightlifting exercise includes focused workout routines and these types of routines must be completed correctly.

There are primarily four exercises, within the numerous exercises that comprise a compound movement, which essentially are exercises that call for the body to utilize more than one muscle in any type of exercise. the four primary as well as most effective muscle building exercises are bench presses, dead lifts, squats and shoulder presses (also called ‘military presses’).

The four of these compound movements, if executed correctly, will assist the individual in their bodybuilding and weightlifting efforts, and coupled with an appropriate diet and sufficient amounts of rest will provide excellent results for the bodybuilder.

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When you break it down to basics, the biggest hurdle in peoples muscle building quest is there eating patterns. Now I am not talking about people who just eat junk food all the time. I am talking about the people who eat well but just can not take their body to the next level for one reason or another. These people have incorrectly been label as hardgainers when the truth of the matter is that they need to focus on hormonally correct eating patterns.

What I mean when I say hormonally correct eating patterns, is eating properly for your body type. There are three body types with individual patterns and characteristics.

The first is known as an ectomorph and is typically classified by being a skinny person their entire life. They have thin limbs with skinny arms and legs, are usually endurance athletes and no matter what they do they are always ripped or consistently skinny. They run into problems later in life and get the often seen with a beer gut in their mid life.

The second types are referred to as mesomorphs and they are the ones with the athletic bodies, wide shoulders and small waists. They are strong and look like they workout. Hormonally, they have very high amounts of anabolic hormones, which help them add muscle quickly.

Lastly are the endomorphs or the perennially chubby people. They tend to be insulin dominant, which is both a good and bad thing since they can get very muscular but very fat. They are always the ones doing cardio as they have the hardest time losing body fat but they also seem like anything that they do in the gym will help them to add muscle. Usually they are the athletes who gain weight after they stop playing sports.

You should begin to see which body type you are. Once you have figured this out, you now have to plan your nutrition according to your principles. You see anyone who tells you that the body is not a textbook should be the last person that you listen to. It is also why I do not agree with a person who says that you have to experiment until you find something that works for you.

Aside from the obvious way of just looking in the mirror, you should also asses your tolerance to carbohydrates and high calorie meal. Take three days a week to keep an eye on the amount of calories that you eat. How do you feel when you eat a lot of carbohydrates like bread and potatoes? How do you feel when you eat a lot of protein in chicken? Do you feel full when you eat healthy amounts of fat?

While this might be true in fact. We know that each body type does better with specific supplements and protein, fat and carbohydrate ratios. I asked Dr.John Berardi about each individual type and here is what he said before giving me the exact ratios that he uses for each body type.

Whenever I interact with the new client I try and sort them out into one of the three types because the research is showing that each of those types has a characteristic hormonal profile. So you look at ectomorphs and you typically find they are dominant in thyroid hormones and sympathetic nervous system hormone so the fight or flight hormones. Epinephrine, nor epinephrine some people call it adrenalin nor adrenaline so these hormones are the high calorie expenditure, high fat burning, high energy burning hormones. So we typically find that is why ectomorphs are skinny like that. Because the thyroid and sympathetic nervous system dominant said Berardi.

That right there goes to show that the ectomorphs need to consume things slightly differently then the other types. While I would not go as far as to recommend metabolic typing diets I would say that more information is warranted before we just jump into a diet.

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Most people who are dedicated exercise enthusiasts have a very well thought-out exercise regimen. They know exactly when and how they will work out, what muscle groups they will target, the amount of strain they will place upon themselves, their fitness goals, their diet, and just about anything else pertaining to exercise.

That said, there are many problems associated with over-training. Signs of over-training are sub-standard results, possible injury, infection and colds, mood changes, changing sleep patterns and poor performance.

Today, many fitness experts posit that these problems are not a sign of over-exertion. Rather, they are a sign of under-recovery. By under-recovery, these researchers mean that devout exercisers are not allowing their body enough time to recuperate because they are not taking enough breaks between periods of strenuous exercise. These break periods are critical because they allow muscles to reinvigorate and regenerate — the tiny tears in the muscle need to repair and reform to allow increased strength and fitness..

These experts are recommending that serious athletes develop a recovery plan in addition to an exercise plan. This recovery plan is just as important as the exercise itself, and will greatly benefit and athlete’s health and well-being.

Electro Muscle stimulation, or EMS, is one of several effective methods to encourage muscle regeneration. EMS works by pulsing a low level of electricity through a targeted muscle or muscle group. Typical EMS systems cost several hundred dollars and consist of a main unit and many electrodes wired to it. To use an EMS, the electrodes are applied to the body in targeted areas.

EMS is often used as a strength builder. In addition to a normal workout it can be quite effective. To use EMS to encourage muscle regeneration, you should set the unit a low intensity and high frequency. Doing so will improve blood circulation to a specific area. Using EMS as an aid to regeneration is particularly successful because it enables you to target specific muscle groups. After you have exerted these groups, you can apply EMS and accelerate the regeneration and recuperation process.

However, EMS alone is not the best way to recuperate. Exercise experts highly recommend combining EMS recuperation treatments with one or more different recuperation methods. Here is a quick rundown of a few of those methods.

Hydration
It is crucial that large amounts of water or electrolyte beverage be consumed during and after a strenuous workout. Glycogen is used at a higher rate when athletes don’t hydrate adequately. This results in increased fatigue and a slow recuperation process.

Diet
During and after a workout, blood flows to muscles at a much higher rate than normal. This increased bloodflow (up to 50%) will continue for as many as three hours after the workout is over. During this time, the body is primed to ingest nutrients. Both carbohydrates and proteins are necessary. These nutrients will help an athlete maintain his or her energy level and better regenerate muscle tissue. Waiting longer than three hours after a workout to eat can greatly increase recuperation time.

Stretching
Stretching targeted muscle groups before and after a workout is essential for safety, performance and recuperation. Athletes are highly recommended to learn the best and most effective stretches for muscle groups they exercise in a given workout, and to rigorously use them.

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Are you happy with those flabby abs? Your pot belly? Maybe you just want to build the muscles and a sun tan to impress people, or maybe you just want to be in better shape. Either way, if all your doing is just thinking about it it’s not going to work out for you an you won’t make that dream a reality. My hope is this article will help you get on track. even if you hate doing exercises.

First thing you must really want this, you have to want to lose weight or gain muscle, or whatever your goal may be. After you made your decision you have to plan your angle of attack. A motivated partner will really help, a friend, mate etc. There are plenty of resources out today that you can look at for tips and ideas. Your local book store will carry an array of fitness magazines and books, just run through a few books and see what catches your attention. Pick out some exciting workouts you know that you can do.

When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training. Also, by working first with resistance weight it increases blood flow dramatically, therefore increasing the concentrations of adrenaline in the blood. As we age the number of years that gets knocked off how we feel is astronomical. Many studies have been done to prove this, they have gotten groups of people over 70 years old to do resistance training and determined they have shaved over 30 years off how they feel right down to the cellular level.

An improvement in muscle conditioning and metabolism will result in the reduction of body fat and give the body healthy lean appearance. The shape of your body is determined by three things: muscle, bone and fat. And the growth becomes a result of the opposing force on the muscle, and it’s necessity to become stronger and bigger due to the resistance it has experienced.

So you have found a routine you are comfortable with. Now you have to put it into action. Come up with a plan that you can work around your schedule, if its too much break it down in to smaller blocks. You have paid for your membership so be sure to take advantage of it. I’m sure you didn’t pay for this to just go in there and just sit around.

Working out releases endorphins and speeds up your metabolism, once you start to experience these feelings and see results you won’t want to live without them. Remember your goal is to be healthy and live independent for as long as possible. Once you have that in the back of your mind you will be able to go a lot further.

Hopefully this article has given you some great ideas, on ways you can get your exercise routines back on track. The last thing I wanted to say is, went it comes time for a day off, take the well deserved day off but then get back into the gym. It feels great not to workout, but in the end are you really helping yourself? Take action, keep a journal and track your results.

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Exercise is good for us and we all need some sort of it to keep our bodies in good health. However when you are working out it is important not to put abnormal strain on your body or you will defeat your purpose and do more harm than good.

Avoiding body stress when exercising: First of all be sure you are healthy. It is wise to have a physical check up before you begin an exercise regime, especially if you are recovering from an illness. It is very important not to over do it:

* Start excising gradually, do not rush into a strenuous routine

* Stimulate your body systems carefully by carrying out each exercise correctly.

* Wear clothing that is comfortable

* Exercise regularly if possible at a set time.

* Results will come over time do not expect instant consequences

* You may want to consult a physician, if you have just recovered from a serious illness.

Be careful not to get overheated: heat exhaustion can creep up on you and can be dangerous. Here are a few safety tips for outdoor exercise in those hot summer days.

Replace fluids: your body can dehydrate quite quickly if you are not careful. It may not be particularly hot but if it is humid you will sweat more and lose valuable fluids. You can replace fluids with sports drinks- replacement of minerals and cool water. Always make sure you drink a lot when exercising in the heat. For short bouts of exercise, less than an hour, water is sufficient. For longer exercise sports drinks are recommended.

In really hot weather you can schedule your exercise either in the evening or early morning. Consider working indoors if this cannot be managed.

Be aware of warning signs like fatigue and feeling light headed. If you experience these symptoms stop, rest in the cool and drink plenty of fluids.
Dress in loose cool clothes that will allow your body to breathe and sweat.

Be careful of air quality alerts, which can be more prevalent in summer. It is best to do indoor exercise if there are alerts.

Regular exercise: It is best to take regular exercise rather than a lot one day and none for the next few days. 20 minutes 2-3 times a day is a good regime. Or you can take a brisk walk for 2-5 miles. Bicycling is good but should be done in the cool of the day. The main thing to remember is to be careful and not overexert yourself. It is good to push yourself a little but not too much and you will see the results you need.

Get into the habit of trying to exercise at the same time and you will soon fall into a routine. Once you are in the habit of exercising you will see those pounds come off and at the same time you will strengthen your muscles. Over time you will see a change in yourself and will definitely feel much better, Exercise should always be coupled with a healthy diet for maximum results. As well as this you should get adequate rest so that you can have an all-round feeling of good health.

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