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Qué es la fatiga muscular

Muscle fatigue: combat it the natural way

15 minutos 1839 views

Physical exercise routines sometimes cause some problems that can compromise a well-being. One of these is muscle fatigue. It usually appears after intense exercise and is due to the extreme exhaustion of muscle fibers.

Although it’s very common, we’re sure you find it very annoying. That’s why we want to help you prevent it naturally. In this article, we also look at the causes of muscle fatigue, its symptoms, and how to treat it.


What is muscle fatigue?

Muscle fatigue is more than just feeling tired. It is often described by phrases such as “strength failing”. It is a feeling of heaviness in the muscles and an increased heart and breathing rate that can lead to an episode of lack of coordination and, in the worst cases, to acute stress or anxiety.

The onset of muscle fatigue is related to the motor limit of each person and depends on different aspects (age, physical condition, diet, genetics…). We call motor to limit the amount of exercise to which we can subject our muscles before muscle fatigue appears. It would be something like the limit of physical intensity that a person can withstand and varies according to age and the other aspects already mentioned.

It is even likely that each athlete can reach different motor limits depending on the level of training they achieve. Therefore, it is important to pay attention to your training schedule and adapt your training to your motor limits to avoid injury in the future.

Muscle fatigue occurs when the levels of calcium needed to contract and relax muscles are reduced. It can also be caused by a build-up of lactic acid or glycogen deficiency. Another determining factor is hydration.

When lactic acid builds up in the body or there is a glycogen deficiency, you feel a lack of energy and may even have to stop training. You may experience cramps, a burning sensation in your muscles, dizziness, or nausea.

Active muscle needs oxygen and glycogen for nutrition. The more demanding the exercise, the more the demand for these nutrients increases. Thus, your muscles will increase the production of lactic acid causing metabolic acidosis. If the effort continues to increase, glycogen is replaced with protein and the lack of oxygen aggravates the acidosis. Hence, the difficulty in contracting and relaxing the fibers properly.

Metabolic acidosis is caused by excessive production of lactic acid, loss of bicarbonate, or a build-up of carbon dioxide in the blood. Nausea, vomiting, fatigue, and breathing faster and deeper than normal occur.

Symptoms of muscle fatigue

It is important to understand that muscle fatigue is a defense mechanism of the body that is activated when the body is subjected to high-intensity physical exercise. This causes a series of symptoms:

  • Extreme tiredness
  • Joint pain
  • Accelerated breathing
  • Increased heart rate
  • Lack of strength, coordination problems
  • Anxiety and feelings of discomfort
  • Exhaustion
  • Feeling of discomfort and general weakness

What are the causes of muscle fatigue?

For our organism to develop the metabolic acidosis responsible for muscle fatigue, a series of factors must come together. The main one is the inhibition of motor function when we reach the limit of tolerance or muscular demand; the causes may be several:

  • Undergoing a very intense effort
  • Failure to recover adequately after exercise.
  • Incorrect execution of exercises in a routine
  • Poor hydration
  • Lack of sleep or sleep problems
  • Poor nutrition
  • Stagnation in an exercise routine
  • certain medical conditions such as anemia or various thyroid problems

How to avoid muscle fatigue?

Understanding how muscle fatigue occurs and what causes it helps you to avoid it healthily and naturally.This is the key to keeping it at bay: to prepare our body to ensure that calcium and glycogen reserves are sufficient for the development of our physical activity.That’s why we recommend you to have healthy lifestyle habits like these:

  • Hydrate. Electrolytes are very important, so hydrate well at every workout, before, during, and after. You can help compensate for the mineral loss with a multimineral complex with vitamins such as Orgono Articomplex.

Orgono Articomplex
Orgono Articomplex 100 capsules
  • Get enough rest
  • Plan your workouts the right way to take care of your joints and muscles.
  • Get enough rest
  • Plan your workouts the right way to take care of your joints and muscles.
  • Adapt the intensity of the exercise progressively.
  • Warm up before training.
  • Don’t overtrain
  • Stretch before and after your workout. Remember to stretch just after warming up before training.
  • Recover in the right way. You can help yourself with supplements formulated with organic silica such as Orgono Sports Recovery Supplement, specially created for athletes and highly recommended in situations of stress and joint wear.
  • If necessary, seek professional advice.
  • Support your body with a collagen supplement. Living Silica Hydrolyzed Collagen Peptides help you boost collagen naturally.
Potenciador de colágeno
Living Silica Hydrolyzed Collagen Peptides

How to treat muscle fatigue

The best thing to do is to follow the above guidelines to prevent muscle fatigue. However, if all else fails and muscle fatigue sets in, you should treat it in the right way. The most important thing is to rest, stop exercising and concentrate on stopping to recover. Rest and good supplementation will speed up the process. Take note:

  • Rest, stop the exercise, or take sufficient breaks between training sessions.
  • Practice passive rest with a good sleep routine, massages, baths… If you choose to massage the most affected areas, you can use specific gels with silica indicated for physical wear and tear such as this joint gel for athletes or this other cold gel for muscle recovery.
  • Try active rest with gentle exercises such as water exercise or complementary sports to help flush out metabolites. Find an exercise routine that helps strengthen joints and muscles.
  • Supplements of magnesium, collagen, and vitamin D can help relax the muscles.
  • Silica is a great ally for your body. By maintaining good joint health, you will improve your fitness and that will have an impact on your training routine. On the other hand, products formulated with silica include other ingredients such as magnesium and collagen which, as we have seen, are essential to naturally prevent muscle fatigue. If you want to have it all in one product, you can try Silicium G7 Original.

As you can see, you can prevent muscle fatigue with a few simple healthy habits. Remember that feeling tired after training is not the same as experiencing muscle fatigue. If fatigue overtakes you, you better stop and analyze what might be going on. This is the only way to avoid serious injuries that can compromise your future workouts. Help your body with an extra supply of collagen.

Silicium G7 Original

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