muscle weakness/fatigue

[the last donut of the night]

so i'm about 5' 8'' (173 cm) tall and weigh about 129.8 lbs (59 kg) and i mostly exercise about 3 times a week. i run 20 minutes on the treadmill at a heartbeat per minute of around 160, which is no problem for me and do basic weightlifting, mainly on the upper torso and thigh area. this for quite some time was no problem for me, but recently i've begun to feel muscle weakness on my resting days for no apparent reason. i can only describe the weakness as a sort-of sleepiness, where my thighs actually don't hurt, but just feel tired. could anyone here help me with this or is my case too specific for an internet forum?

[ReVoLuTiOnArYbUtGaNgStEr]

This is just general fatuige, I get the same, the treadmill may be "less impact", but as my trainer pointed out, running on the treadmill is unnatural, your basically streching your leg out and having it pulled back, your foot should land in line with your body not stand out infront.

I would recoment cutting your runs down to twice a week and do 3 miles each time, do two weight sessions a week and two cross training days with punchbag, jump rope and body weight excersized like dorsal raises, situps and crunches.

Investing in a good recovery drink with 100 grams carbs and 50 grams protein per serving may be a good idea.

[PhoenixAsh]

Get a few days rest in. When you feel like this and there are no underlying medical conditions such as the flu or having a cold...it probably means your amount of sport surpasses your bodies capacity to recuperate (and fatigue is stackable).

Also...your exercise regime may be too one sided. Which could also lead to over exertion of certain muscles. So vary more.

If you are looking for supplements which may help: creatine and magnesium....in addition to that shake.

[Rafiq]

You need to rest and eat a lot. Eat a shit ton. You must give your muscles time to grow.

[ReVoLuTiOnArYbUtGaNgStEr]

Get a few days rest in. When you feel like this and there are no underlying medical conditions such as the flu or having a cold...it probably means your amount of sport surpasses your bodies capacity to recuperate (and fatigue is stackable).

Also...your exercise regime may be too one sided. Which could also lead to over exertion of certain muscles. So vary more.

If you are looking for supplements which may help: creatine and magnesium....in addition to that shake.

Do not take creatine while running, its a bad experience, you can get cramps, you store like a stone in water retention and if your doing cardio on it need like 10 pints a day just to stop your kidneys dying.

[xub3rn00dlex]

Make sure you're on a multivitamin and take ZMA before sleep, helps beat some soreness out of me by morning when I do. I don't get cramps with creatine and I take a fuckton so if it doesn't bother you it will help. Perhaps try to increase your stretching, even on your off days as it might help. Also, try getting casein into your diet right before bed, in addition to more protein and carbs as people above have stated.

[F9]

Get a few days rest in. When you feel like this and there are no underlying medical conditions such as the flu or having a cold...it probably means your amount of sport surpasses your bodies capacity to recuperate (and fatigue is stackable).

Also...your exercise regime may be too one sided. Which could also lead to over exertion of certain muscles. So vary more.

If you are looking for supplements which may help: creatine and magnesium....in addition to that shake.

Pretty much what i wanted to say, rest and make your exercise to cover your whole body better and more balanced but i have to disagree with last line, i am against those supplements personally, even on moderate use if there isnt any serious issue of need to put weight or something i am just not fan of their use cause disadvantages can be more than advantages.Of course, once again, this is an "amateur" opinion with what i(we) know.I will always advice on seeking help from a professional just to be sure.

[Dogs On Acid]

Camarada, what are you trying to achieve? Muscle Hypertrophy or Cardiovascular Health?

In any case make sure your diet is in check, a bad diet can intensify muscle fatigue and cause weakness post-workout and lack of energy pre-workout.

If you are focusing on running, eat a banana 30 minutes before you run, and a small amount of carbohydrates (30-40g+-). You could make a banana sandwich if you like, but no sugar pre-workout! Caffeine is also a pre-workout energy booster.

If you are feeling really fatigued, watch porn 1 hour before gym, but don't orgasm, this increases testosterone in the bloodstream and will give you extra strength and endurance. If you happen to cum, testosterone levels will dip below normal and you will feel sleepy and wrecked.

After workout eat some simple carbs (sugar) with a meal. It's recommended to eat no more than +- 20 min. after workout. Your Glucose levels in your muscles will be depleted and you could even lose muscle mass as you are starving them.
After the meal masturbate, this will bring test. back down and relax your muscles. If you feel tired have a nap to initiate Hypertrophy during sleep. A belly-full of food and sleep will give you amazing results.

Training your legs in Strength will allow you to run longer distances in less time, because it decreases the time your foot is on the floor each time it lands, and will increase Anaerobic resistance (when oxygen is insufficient, like a sprint or a long hard run).

If all this doesn't help, get a massage to help the blood circulate after workout.

Abraço.

PS: Food suplements are unnecessary if you eat a proper diet. If you are focusing on running, eat more carbs. and less protein, with lots of vegetables and fruit (lots!). If you are trying to grow your muscles protein and fats are very important. With your weight I recommend around 150g protein a day. No need for supplements, just eat loads of chicken breast (no pork! At least not everyday. It's bad meat and contains a lot of saturated fats)

Don't drink milk before of after workout. Drink 2 glasses before bed (it contains slow-releasing proteins).

[RedSquare]

I often get the same. If your pushing yourself or haven't done weights in a while, you tend to experience it. Stretches before weight training can help alleviate it.

[Dogs On Acid]

I often get the same. If your pushing yourself or haven't done weights in a while, you tend to experience it. Stretches before weight training can help alleviate it.

Never stretch before workout. Stretching puts muscles to "sleep". You lose strength and endurance. Better than stretching is a full body warm-up with very light weights.

Stretch well when finished workout.