You slept poorly the night before. Although everyone’s sleep needs are going to vary a little, not getting enough sleep (or getting enough good quality sleep) will definitely affect your body's ability to recover and your performance in the gym.
You haven’t eaten enough or haven’t eaten in the last few hours. You need to fuel your body correctly pre-workout so that your body will have the energy to push through and perform. We don’t recommend having a big meal right before your workout but having a small meal or snack 60-90 minutes before training will definitely help. Things like fruit, oatmeal, protein bars, granola, greek yogurt, RX bars will all be good sources of energy for your workout. Think protein and carbs.
You haven’t drunk enough water or properly hydrated yourself. Water is vital for the body to maintain blood volume, and to control your body’s temperature to allow your muscles to function properly. The more dehydrated you become, the more your muscle’s capacity to work decreases. Being 3-4% dehydrated can lower your workout performance by approximately 25-50%. Dehydration may, also, decrease skin blood flow, decrease sweat rate, decrease heat dissipation, increase your core temperature, and increase the rate of glycogen use in the body.
You are stressed or having a bad day. This one can be a tricky one to pinpoint but too much stress can definitely hinder your workouts and your recovery. Stress can increase muscle tension and hinder concentration and motor control making it harder to perform the way you would like AND can potentially create a higher risk for injury. It can, also, reduce your body’s ability to recover fully which is going to leave you more sore and fatigued after.
You’ve already lifted heavy or performed high-intensity workouts multiple times in a week. Your body needs rest and recovery days, listen to it. If you are feeling tired, fatigued, run-down, this may be a sign of your body telling you to scale back or to take a day off. Listing heavy multiple days in a row or performing high-intensity workouts takes a big toll on your CNS and can lead to over-reaching or over-training.
You’re pushing through injury or pain. There is a difference between pain and soreness, learn to know when your body is telling you to STOP. Pushing through pain can further an injury or inhibit your body's coordination and performance. If you are experiencing pain, let your coach know and we can modify or maybe, take a day to rest and recover. Recovery and rest days are just as important as training days!!
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