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Activity, Fatigue, and Recovery
Have you ever wondered why the exercises you do to improve your level of fitness and build energy often leave you feeling fatigued and sometimes sore? You might say that energy is actually a cycle of activity, fatigue, and recovery; each of which is an important consideration when planning your fitness program.
Activity
Activity or muscle exertion relies on muscle stores of carbohydrates for immediate energy. One by-product of burning this sort of fuel for energy is lactic acid, which can cause a burning sensation in the muscles. Your body requires oxygen to remove lactic acid, so if you continue to exercise beyond your body's ability to provide adequate oxygen, lactic acid can build up and cause moderate to severe muscle pain. And, since your cardiovascular system cannot meet the excess demand, you are apt to feel short of breath and rapidly fatigued.
Recovery
When you become physically fatigued, your body needs time to recover. That doesn't mean lying down and putting your feet up; rather it means decreasing the intensity of your activity to allow your body to rest and recuperate. For instance, if you feel fatigued during an aerobics class, stop and walk around the room until your breathing returns to normal and your heart rate begins to subside. Or, if you follow a vigorous aerobics program, alternate the days that you do aerobics with other types of activities such as strengthening and flexibility exercises. For example, you might do aerobics on Monday, calisthenics on Tuesday, aerobics on Wednesday and so forth. Building adequate recovery time into your fitness plan can actually result in quicker gains and less risk of injury.
Your Energy Cycle
Understanding the cycle of activity, fatigue, and recovery is an important aspect of your total fitness plan. It takes your body anywhere from 24-48 hours to recover from an "all-out" workout, and it is during this recovery period that the physiological changes that improve your level of fitness occur. Working out too hard, too soon can actually harm your progress. Don't shortchange your fitness goals by pushing too hard; remember, recovery from fatigue is as important to fitness as activity itself.
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