Friday, May 24, 2013

How to Avoid Getting Jittery After a Workout?

How to Avoid Getting Jittery After a Workout - girl woman workout

Exercise is an extremely important lifestyle choice for maintaining good health. 

But exercise, at the expense of physical endurance, can cause more harm than good. The following article will enumerate possible causes of feeling jittery and provide solutions for the same.

1. Hypoglycaemia
Considered one of the most common reasons of post-workout jitters, hypoglycaemia occurs due to a significant drop in blood sugar levels. Here is how you can control its effects:

a. Breakfast
The importance of breakfast has been debated time and again. Post dinner, the body suffers a long gap of no food intake. This can make the blood sugar levels fall down. This is the reason behind feeling slightly lightheaded in the morning. Thus, rigorous workouts without eating breakfast can make you feel weak and disoriented. Instead, eat a light breakfast, high in carbohydrates at least two hours before working out. Bananas, cereal and whole wheat toasts with fruit juices will help keep the sugar levels up, while you work out.

b. Pre-Workout Snack
For those who don’t exercise in the mornings, can fill up with a pre-workout snack. Yoghurt with fresh fruits, milk, nuts, nutrition bars and peanut butter on whole-wheat toasts are excellent options.

c. Post-Workout Snack
The body operates on a high metabolic rate after workout and continues to burn fat. Eating a balanced meal replete in protein and carbohydrates will not only keep a high metabolic rate but will also maintain the sugar levels in blood. In this regard, fruit bars, yoghurt, cereals, a wholesome sandwich, chicken salads with low-fat dressing and dairy products are good options. Eating a snack within two hours of working out, will be the most ideal situation.

2. Hydration
The other reason behind feeling jittery is dehydration. Next to food, water is the secondary fuel responsible for maintaining the functionality in our organs. Trying to run our body without water would mean trying to run a car without petrol. Follow these steps to make sure that your body stays hydrated.

a. Intermediate Hydration
The body generates heat, to be able to burn calories and convert fat to muscle mass. Dehydration, in this regard, can prove to be detrimental since the amount of heat produced can slowly cause the breakdown of the cellular structure. Drinking up to 225 millilitres of water every 20 minutes will help in regulating the body heat and keeping the physical functions normal.

b. Pre-Workout Hydration
The amount of time spent working out, is also telling when it comes to the amount of hydration required. If you are planning to work out for over an hour, it will be wise to drink about 225-300 millilitres of water, before you begin. This will provide the body with some fuel to hold on to till you drink next.

c. Post-Workout Hydration
After having worked out for more than an hour, drinking a sports drink will help restore the electrolyte balance in the body. Gatorade and Glucon-D are a few sports drinks to try. You can also drink these instead of water, to fuel your body sufficiently while working out.

3. Physical Exertion
In this regard, the concept of ‘without pain, there is no gain’ will be a completely misguided venture. When it comes to working out, our body generates sufficient warning signals, which we tend to ignore. Here are some steps to help you detect those signs and take appropriate action.

a. Heart Rate
The elevated heart rate during workouts is considered normal, but if it is accompanied by the shortness of breath, then you need to stop and take a break. Overworking your heart will only end up weakening it in the long run.

b. Warm Ups
Warming up is an important way to prepare the body for exercise, hence should not be avoided at any cost. Slow activities like stretching and breathing exercises done for at least 5 minutes will prevent any eventual muscular stress. New exercises should be slowly introduced into the regime. This will help build the required endurance and resistance to injuries.

By following the above mentioned steps, you will be able to minimise jittery feelings and risks of injuries during and after workouts.

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