What is muscle fatigue?
So this week I was asked about muscle fatigue and general leg soreness during exercise. Why did this bootcamper have such a heaviness in her legs during and after the exercise? There are several reasons for this feeling and there has been some research done on the subject to figure out exactly what is happening and why that feeling occurs with all levels of athletes and those in training.
Muscle fatigue or muscle weakness is basically the inability to exert force with one’s muscles to the degree that would be expected given the person’s general fitness level.
If you are new to physical training or new to a particular workout, in this case, our bootcamp, just a small amount can really affect your muscles. They are just not used to the stress of weight training and cardio workouts. Especially when you weight train, you are breaking the fibers of the muscles and that can make your legs feel crampy and heavy.
Nutrition also plays a part in why one would feel this heaviness or fatigue in the legs. Your muscles cannot work properly if you are not eating enough to feed them. Glucose is important to make the muscles work, even just the smallest bit. A bite of banana before a workout, a slice of toast with jam, a small bowl of cereal, these foods will help get energy to the muscles so they work properly. Dehydration is the main cause of a cramp, so make sure to drink plenty of water in a 24 hour period.
There was also a study done at Columbia University a few years ago where they found that muscle cells leak calcium when they are overworked. Once you give them time to relax, however, the channels in the muscles repair themselves and stop leaking.
If you are experiencing this feeling of heaviness in your legs when you exercise, slow down and give yourself time to relax and let those muscles recover. Also know that once you go home, you will have time to recover. Each time that you exercise your muscles will become familiar with what you are doing and will not hurt as much. You will become stronger. So keep at it and drink plenty of water. You will feel stronger, more energized and your body will thank you for working those muscles eventually.
-Liz Samuel
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