Many times we feel tired and we don't know why, which usually happens after returning to our routine. Well, imagine a typical day in your daily life: morning rush with the kids, work stress, you come home and still want to do some exercise. The night comes and you feel exhausted; Your body is asking more than it can give but you can't move a muscle. What is it due to? This phenomenon is what is known as muscle fatigue.
If you feel identified with this, don't worry, because we are going to tell you what muscle fatigue is, what its symptoms are and how to combat or prevent it naturally and effectively so that fatigue cannot overcome you!
WHAT IS MUSCLE FATIGUE?
Muscle fatigue is a state of partial or total inability to perform physical activity, either after intense exercise or as a result of daily overload. It is characterized by a deficiency in the muscles due to extreme exhaustion in the muscle fibers, leading to decreased performance and feelings of exhaustion.
This phenomenon can be both acute, manifesting quickly after intense effort, or chronic, developing over time due to factors such as prolonged stress or poor diet.
CAUSES OF MUSCLE FATIGUE
Muscle fatigue not only comes from physical exertion, but also from less obvious aspects that affect our muscles' ability to function efficiently. Below, we present some situations that cause this physical problem:
Intense or prolonged exercise: Giving it your all in the gym or any physical activity can exhaust your muscles. Likewise, if muscles are forced to work without enough oxygen, they resort to an anaerobic metabolism that produces lactic acid. This byproduct, in excess, can damage muscle fibers, leading to a feeling of tiredness and pain.
Lack of rest: Not getting enough sleep prevents your muscles from recovering properly. Furthermore, with overtraining, the body can collapse or suffer injuries, seriously affecting our physical performance.
Poor diet: If you do not eat well, acquiring enough vitamins, minerals and carbohydrates, your muscles do not have the nutrients they need to function at their best.
Dehydration: Loss of fluids and electrolytes through sweat without adequate replacement can dramatically reduce muscle performance.
Chronic stress: Being tense all the time can exhaust you physically and mentally.
Insufficient calcium intake, for example, can compromise the process of muscle contraction and relaxation, essential for any movement.
Deficiency of glycogen, which is our energy reserves from carbohydrates, limits our strength and endurance, causing muscles to fatigue more quickly.
Other factors such as genetic predisposition, lack of sleep, and the consumption of harmful substances such as alcohol, tobacco or drugs, also have a significant impact on our susceptibility to muscle fatigue.
SYMPTOMS HOW TO IDENTIFY MUSCLE FATIGUE?
Identifying muscle fatigue is crucial to being able to address it properly. Although the symptoms are varied, the main and most common ones are:
Fast heart rate even at rest
Difficulty breathing after minimal effort
Joint and muscle pain, which may be diffuse or localized
Feeling of general weakness, which affects both the ability to perform exercises and daily activities
Persistent exhaustion, not relieved by regular rest
It is essential to know that these signs can appear at different times: during exercise, while at rest, or they can even intensify at night, making sleep and proper rest difficult.
Prevent muscle fatigue
HOW TO FIGHT IT?
Although we know that completely avoiding muscle fatigue can be complicated when our standard of living requires us to lead a fast pace, we present some useful tips to combat and mitigate it:
Adequate rest: It is essential to avoid overtraining and ensure you get restful sleep to allow your muscles to recover.
Stretching and warming up: Incorporating a stretching and warming up routine before any physical activity prepares your muscles and reduces the risk of injury and fatigue.
Proper nutrition: A balanced diet rich in complex carbohydrates, high-quality proteins and healthy fats provides the energy and nutrients necessary for muscle recovery and maintenance. It goes without saying the importance of eliminating or reducing processed foods as much as possible (sugary soft drinks, pre-cooked foods, pastries...)
Hydration: Staying adequately hydrated is essential for optimal muscle function and to avoid fatigue.
Supplementation: In some cases, the inclusion of food supplements such as magnesium, potassium and B complex vitamins is beneficial. Likewise, it is always advisable to consult a healthcare professional before starting any supplementation regimen.
ADDITIONAL NATURAL TREATMENTS
In addition to the tips we have just seen, there are natural treatments that help relieve muscle fatigue and speed up recovery:
Therapeutic massages: Massages help relax tense muscles, improve circulation and facilitate the elimination of toxins. Products such as Atlantia Relax Gel, enriched with aloe vera, arnica and harpagophytum, enhance these effects thanks to its anti-inflammatory and relaxing properties.
Hot and cold therapies: With the alternating application of cold and heat, inflammation is reduced and muscle pain is relieved. This is because cold reduces inflammation and heat improves blood circulation, which facilitates recovery.
Low-impact exercises: Moderate practice of activities such as yoga or swimming is very beneficial, as they promote flexibility and strength without overloading the muscles.
HOW TO PREVENT MUSCLE FATIGUE
Preventing muscle fatigue is possible by adopting a healthy lifestyle that includes:
Balanced exercise routines: Alternate the intensity and type of exercise to avoid overtraining.
Balance between activity and rest: Listening to your body and resting when necessary is key to avoiding exhaustion.
Proper nutrition and hydration: Maintaining a balanced diet and drinking enough water are essential for muscle and overall performance.
Use of specific products: Regular use of products such as Atlantia Pure Aloe Vera Gel can provide effective and natural relief for muscle tension, thanks to its moisturizing and soothing properties. As well as applying the Relax Gel after an intense activity or, simply, at the end of the day.
With these tips and treatments, you can combat muscle fatigue and regain the vitality you need in your daily life. Take care of your body and feel better than ever!
