{"id":47661,"date":"2016-02-22T11:15:55","date_gmt":"2016-02-22T16:15:55","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=47661"},"modified":"2022-01-20T05:33:38","modified_gmt":"2022-01-20T10:33:38","slug":"exhausted-why-am-i-so-tired-rest-day","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/exhausted-why-am-i-so-tired-rest-day\/","title":{"rendered":"Exhausted? Here\u2019s How It Can Sabotage Your Workout"},"content":{"rendered":"
\"Exhausted?
Photo: Pond5<\/a><\/figcaption><\/figure>\n

It\u2019s been one of those <\/em>weeks. You can\u2019t catch a break, your sleep has been crap<\/a> and now you\u2019re at the gym and the treadmill is looking more like the dreadmill<\/a>. Before you start hating on yourself, consider this: You\u2019re exhausted<\/a>.<\/p>\n

Whether you\u2019re run down because of stress, lack of zzz\u2019s or too much exercise, the effects of exhaustion are obvious. (Hello, inability to get out of bed.) \u201cYou won\u2019t have motivation to go to the gym, and you won\u2019t be able to give the effort necessary to see the results you want,\u201d says Jim Aruilio, T2 trainer at Equinox Lincoln Park in Chicago. In other words, if you even make it to the gym at all, you\u2019ll be lagging, big time.<\/p>\n

RELATED:<\/strong> 6 Signs That You\u2019re Exhausted (Not Just Tired)<\/a><\/p>\n

Here\u2019s What\u2019s Dragging You Down<\/strong><\/h3>\n

Skimping on sleep is the obvious culprit behind fatigue \u2014 but an important one. It\u2019s not just the x-factor in brainpower<\/a>, mood and even your metabolism<\/a>, but it\u2019s what allows your body to recharge. \u201cYour body produces growth hormones while you sleep, which helps strengthen your bones and muscles,\u201d says Aruilio. Without enough sleep, your body can\u2019t recover<\/a> as readily. In the gym, that means you\u2019re struggling to overhead press 10-pound weights when usually you rock out with 15-pounders. Or you\u2019re completely spent 15 minutes into barre class<\/a>, when normally you go strong for the entire hour.<\/p>\n

Feel like you did log enough hours in bed this week? If you dealt with a particularly stressful week, you may still be exhausted. When people were tasked with cycling to exhaustion after doing a difficult brain-sapping task for 90 minutes, they found the exercise more difficult and stopped biking sooner compared to a group who spent that time watching a neutral documentary, a small study in the Journal of Applied Physiology<\/em><\/a> found. While mental fatigue didn\u2019t physically limit them, the participants believed they couldn\u2019t go as long or as hard when their brains were spent.<\/p>\n

RELATED:<\/strong> Is Chronic Stress Wrecking Your Workouts?<\/a><\/p>\n

Exhausted? Go Ahead and Sleep In, Already<\/strong><\/h3>\n

For all the talk about how you need to stick to a workout plan (Don\u2019t let anything get in your way! Make it a priority!), sometimes your body is sending you a big fat signal that you need to skip your workout and rest already<\/a>.<\/p>\n

\u201cPhysically you may notice a decrease in performance, like all of a sudden one push-up feels like you\u2019re wearing a 20-pound weighted vest,\u201d says Aruilio. \u201cYou might also experience difficulty getting a good night\u2019s sleep or feel unusually tired throughout the day.\u201d<\/p>\n

RELATED:<\/strong> 10 Reasons You\u2019re Exhausted and What to Do About It<\/a><\/p>\n

Pay attention if your usual motivation just isn\u2019t there, you start dreading a workout or you\u2019re not finding your favorite hot yoga class<\/a> fun anymore. That\u2019s your body\u2019s way of saying, \u201cI need a break!\u201d<\/p>\n

And if you\u2019re mid-workout when you start to fatigue beyond what feels normal, call it and cut it short. \u201cPeople constantly tell me that they are tired or sore and they think their body is telling them something. My answer is always: \u2018It is!\u2019\u201d explains Aruilio.<\/p>\n

RELATED:<\/strong> Printable Meal Planning Templates to Simplify Your Life<\/a><\/p>\n

When your bod is sending you loud and clear signals, don\u2019t be afraid to take a day or even a week off. \u201cYou\u2019re not going to wake up the next day five pounds heavier just because you missed a day,\u201d says Aruilio. A rest day plus a good night\u2019s sleep will do the trick for most people, he says.<\/p>\n

If you\u2019re the type of person who needs to do something<\/em> otherwise you go bananas, yoga or light stretching will help you stay active while recharging. And light activity may even up your energy, research<\/a> shows. Then you can go back<\/a> to being your bad self at the gym tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":"

If your usual push-up routine feels 10 times harder today, it might be because you\u2019re exhausted. Here\u2019s how to know when to scale things back. <\/p>\n","protected":false},"author":71,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6],"tags":[289,82,280,341,343],"class_list":["post-47661","post","type-post","status-publish","format-standard","hentry","category-exercise","category-fitness","tag-exercise","tag-recovery","tag-sleep","tag-tax1living-well","tag-tax2exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/47661","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=47661"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/47661\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=47661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=47661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=47661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}