Safe Exercise Limits To Avoid Fatigue

Illustration of safe boundaries for exercise in order to avoid muscle fatigue (Freepic/Drazen Zigic)

YOGYAKARTA - Sport is indeed very good for maintaining body health and fitness. But if done without paying attention to boundaries, the body can actually experience muscle fatigue that hampers performance. Experts such as David Allen and his colleagues reported by The Physical Society, Tuesday, October 21, show that muscle fatigue is not only due to hard training, but also because the body is not able to recover adequately. Then, the following explains safe exercise restrictions so that muscles do not get tired.

Muscle fatigue occurs when muscles have decreased in ability to produce maximum strength due to various internal mechanisms. Allen and his colleagues show that factors such as reduced calcium release from the sarkoplasma reticulum and the accumulation of inorganic phosphates play an important role. In addition, fatigue is also not just a result of lactic acid as it has been believed so far. Research published in the Physiology Journals calls the accumulation of inorganic phosphates as the main factor in intensive activity. By understanding that muscles have limit' performance, you can be wiser in determining the intensity of exercise and recovery time.

When muscles work hard, physiological changes will force performance to decline. This is normal and part of the body's mechanism to protect themselves. Allen explained that although ATP deposits are not completely depleted, energy reserve lines such as phosfokreatin and glycogen are limited in time. For example, the maximum performance in the sprint of about 10 seconds cannot be extended linearly to 100 seconds due to the limit of its muscle tissue. By recognizing this limit, exercise can be directed to stay safe without forcing the body to exceed its capacity.

The main limit that needs to be considered is related to the duration and intensity of training. Which if the activity is very intensive, it can put great pressure on muscles and metabolism. If you experience it, the body will get tired quickly. Second, pay attention to the recovery between exercises.

According to Allen from the Department of Physics and Institute of Biomedical Research, the University of Sydney, there are two components of recovery. Components of rapid recovery in a matter of minutes and slow components that take several days. Well, if the exercise is done without sufficient pause, the risk of over-training will increase.

Third, pay attention to adequate intake of nutrients and hydration. Without enough energy and fluids, muscles will fatigue faster because glycogen deposits run out and metabolic deposits that hinder accumulation. What can be practiced so that your regular exercise sessions remain safe so you don't experience muscle fatigue, follow this recommendation:

Understanding that human muscles have a performance limit is the key to keeping exercise safe and effective. According to experts, muscle fatigue is not a failure but a body protection mechanism that occurs when energy sources begin to run low and metabolism accumulates. So by recognizing the body's signal, giving enough recovery time, and supporting good nutrition and hydration, you can continue to exercise without worrying that muscle fatigue arises excessively.