updated on January 8, 2019
Don’t let fatigue knock you off your game when exercising. The symptoms of fatigue can be managed by taking safety precautions before and during your workout. Engaging in a brief session of warm-up exercises prepares your muscles for the stress a workout creates. Your body requires proper nutrition and hydration to perform at optimum levels while exercising. To prevent overexertion, keep track of your heart rate to maintain exercise intensity at safe levels.
Preparing for physical activity can prevent fatigue.
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A warm-up session is one of the most effective ways to prepare your body for sustained physical activity. Warm-up exercises don’t need to be complex — simply mimic what you plan to do during your workout but at a slower speed. Runners can jog for up to 10 minutes before breaking into a full run. Warming up increases your body temperature and metabolic rate while priming your muscles for a workout. To increase flexibility and range of motion, consider performing dynamic stretches, which focus on active, continuous movement like leg swings and lunges. Static stretching, where stretches are held for a period of time, are not recommended during a warm-up because they can cause muscle fatigue.
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Dehydration occurs when you lose more than 2 percent of your body weight from a water deficit. Dehydration can lead to fatigue and muscle cramps, and increase your risk of injury and heat stroke. To prevent dehydration, drink 20 ounces of liquid about two hours before your workout, then consume 3 to 8 ounces of liquid every 15 minutes while exercising. Water is sufficient for workouts up to an hour in length