Fitness Hangover: What It Is, Symptoms, And How To Prevent It
Experiencing muscle sores after a workout is normal. Many of us living a fit lifestyle as members of the pro cheer community have even grown accustomed to it. But for those who struggle with simple movements after their workout, it can be a sign of a fitness hangover.
While fitness hangovers aren’t life-threatening, they negatively affect our daily routine by preventing us from doing household tasks, going to work, and fulfilling our pro cheer responsibilities. The best way to avoid it is by knowing its signs, causes, and practicing preventive strategies.
What is a Fitness Hangover?
A fitness hangover is a result of overtraining or going into a fitness regime after having a workout hiatus. Unlike common muscle soreness which only lasts for hours to a maximum of three days, fitness hangovers last for more than weeks and are more painful to the point they severely impact your daily life and health.
What Are the Signs of a Fitness Hangover?
1. Poor sleep
Overtraining can cause a hormone production imbalance in your brain. Instead of producing estrogen, your pituitary gland produces more cortisol - a stress hormone, leading to poor sleep.
2. Prolonged muscle soreness
We know that Delayed Onset Muscle Soreness is common after working out. But if it lasts for more than 3 days and is immobilizing you from doing the simplest of your daily tasks, it could mean a fitness hangover. And muscle sores in a fitness hangover category can ruin your sleep quality by waking you up in the middle of the night due to muscle pain.
3. Weak immune system
Another effect of overtraining is that your body goes into a catabolic state - this is a phenomenon where your body breaks down fat and muscle. During this period, your body also cannot repair damaged muscle tissue and cannot fully recover. Your immune system weakens and you become more susceptible to cough, colds, and flu.
4. Extreme overall fatigue
Aside from painful muscles, a fitness hangover makes you feel so exhausted that you don’t even want to think of leaving your home.
How Do You Prevent Fitness Hangovers?
1. Never skip warmup and cooldowns
Allow your body to safely transition in and out of an active state. It lowers your risk of having injuries. Do your warmup and cooldown stretches and exercises. Better yet, use foam rollers to reduce your chances of experiencing muscle soreness.
2. Rehydrate before and after a workout session
Thirst isn’t an accurate indication that you need water because your mind can play tricks on you. And your body needs water to function at its best. You need to drink a glass of electrolyte-rich water at least 30 minutes before and after your exercise routine.
3. Have your pre and post-workout snack or meal
Like water, food also plays a vital role in how your body functions and feels during and after a workout. We strongly recommend eating a carb-rich pre-workout meal an hour before your workouts for energy and a protein-rich meal or snack an hour after exercising for muscle recovery.
4. Schedule rest days along with active recovery activities
Give your muscles time to relax but don’t skip movement altogether. There are plenty of activities you can do on active recovery days that can make your fitness program fun.
5. Follow a progressive workout program
A progressive workout program requires you to start exercising on manageable levels. This is the best strategy that prevents you from overdoing your workouts which is a major cause for fitness hangovers. Eventually, you’ll progress to more intense and difficult routines.
You don’t need to worry about the increasing complexity because your strength and level of fitness are improving along the way.
In summary, the best way to prevent fitness hangovers is to follow workout safety rules. They involve warmup, cooldowns, proper meals, hydration, rest days, and not overdoing yourself. By following these rules in your fitness program, you can keep the discomforting effects of a productive workout session at manageable levels.
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Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.
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