Other sporting injuries

How to Prevent Muscle Fatigue

Max. D Gray
By Max. D Gray. Updated: May 31, 2018
How to Prevent Muscle Fatigue

Are you an active person? Do you love sport but maybe you get too tired, too soon? If you feel weight in your muscles, your breathing quickens and you end up abandoning the exercises just after you start doing your routine, it is probably because you suffer from muscle fatigue. It's very common among those who start physical training for the first time.

Lest you feel you want to give up before you really start, here at OneHowTo we want to show you how to prevent muscle fatigue and to help you do sport in the best way possible.

You may also be interested in: How To Stretch Neck Muscles Properly

Steps to follow:


You need to understand what factors cause this problem and what are its symptoms so you're sure you suffer from muscle fatigue.

One of the main causes of fatigue is excessive exercise. Whether we lift up too much weight or we carry our body to its limits, our muscles will eventually scream out to stop.

Another explanation for muscle fatigue is that we do not hydrate or nourish ourselves enough or correctly. If we do not provide our body with its daily requirements, we cannot restore all the energy that we require to function at the top of our abilities.

Whatever the cause of muscle fatigue, the symptoms are the same: feeling tired (even when performing simple and light activity), feeling of heaviness in the muscles and even some pain, abnormal breathing and heart rate, uncoordinated movements and impetuous desire to give up and just go to rest.

On OneHowTo.com also we teach you how to get rid of delayed onset muscle soreness.

How to Prevent Muscle Fatigue - Step 1

The first thing you should do is moderate your training. To avoid muscle fatigue you should work out in intense but short sessions. It is not advisable to go for intense strength exercises (such as weight lifting) for more than an hour. This will depend on each person; the ideal thing to do is to visit a doctor or expert trainer who can advise individually and according to our characteristics.

Remember that no matter how long you exercise for, analog hormones that increase muscle mass will only be released during the first 60 minutes approximately. The muscles will recover and strengthen while you are sleeping, so do not strain excessively in vain.

How to Prevent Muscle Fatigue - Step 2

Preventing muscle fatigue is much easier if we stretch properly before and after of exercising. Many people often overlook stretching because of laziness or because they don't know how important this step is to avoid unnecessary injuries. There are those who simply cannot stand the pain of stretching, but you have to endure even for a few seconds!

Not stretching or not doing it correctly causes the appearance of a very annoying pain in the muscles during the hours or days after the workout. This happens because your muscles are getting weaker, losing their ability to regain the starting position of the exercise. Remember: elastic muscle is strong muscle. In addition to preventing muscle fatigue, stretching will prevent other injuries such as contractions or ruptures.

If you want to know more about the benefits of stretching visit our article on how to relieve muscle knots and cramping.

How to Prevent Muscle Fatigue - Step 3

When you finish your exercise and you have stretched properly, jump in the shower! A splash of cold and then warm water just after the sporting activity will help your muscles recover quickly.

If your gym has a pool it is also very good choice: swimming gently for about 10 or 15 minutes will make your muscles relax and prevent fatigue. Nevertheless, remember to stretch again when you leave your bathroom.


Drink plenty of water during your workout. Keep your body well-hydrated and it will keep your muscles active. You can drink water or sports drinks throughout the time you're training, but take it slowly, in small sips.

When thirst appears, it is a sign that the body feels dehydrated. Liquids will not be able to help regulate body temperature and your body will spend more energy to do so. This causes an excessive effort that will consequently cause muscle fatigue.

How to Prevent Muscle Fatigue - Step 5

Eat properly. This advice is useful for almost all the afflictions that may suffer a human being, and muscle fatigue is no exception. As we have said, drinking water or sports drinks is very important. You can also try green tea; as an antioxidant, it reduces muscle and mental fatigue. Lemonade is another good choice: it will hydrate your body and nourish it with lots of vitamin C, antioxidants and detoxifying agents.

90% of the composition of a tomato is water, making it an ideal food to prevent muscle fatigue. Leafy greens are rich in iron and zinc and oxygenate our bodies, just like garlic and onions (garlic also has anti-inflammatory properties). Combine exercise with a good diet rich in pumpkin seeds, almonds or nuts in general for perfect performance.

How to Prevent Muscle Fatigue - Step 6

This is how to prevent muscle fatigue. If you have any tips or doubts, tell us in the comments section.

If you want to read similar articles to How to Prevent Muscle Fatigue, we recommend you visit our Fitness category.

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How to Prevent Muscle Fatigue