Probably all athletes have experienced post-exercise tremors. If you've ever done planks or squats, you're familiar with the feeling of muscle tremors. Although this tremor seems a bit funny and the muscles relax after a few minutes, you might want to know why. In this vitamin article, we talk about body tremors after exercise and introduce ways to stop it.
What causes body tremors after exercise?
There are several different reasons that can cause tremors after exercise and cause weakness in your body. One of the most common causes of muscle tremors after exercise is simple fatigue.
1. Very tired
In some cases, the shaking of the body after exercise is a sign that all the energy reserves of the muscles have been consumed and the body has so-called emptied! But it is also possible that your nerves are tired. By nerves here, we mean the spinal capillaries that send signals to the nerves in your muscles to tell them what to do; The chemicals used to send these messages may decrease during exercise; As a result, your body will start shaking.
2. dehydration
If after your training session, your water bottle is still almost full and your body is shaking like a willow after exercise, we can consider dehydration as the reason for this shaking. 75% of your muscles are made up of water, and they need H2O to transport important nutrients and waste products, so when they're dehydrated, they can't perform at their best.
The amount of water needed by an athlete is more than that of a normal person, you should drink enough water during the day, drink a full bottle of water a few hours before training and drink approximately a cup of water every 10 minutes during exercise. This may seem like a lot, which it is, but you should know that even mild dehydration can seriously impair your performance in sports and cause body tremors after exercise.
3. Excessive caffeine consumption
Consuming too much caffeine is one of the common reasons for feeling jittery and jittery during or after exercise. Although the US Food and Drug Administration states that most healthy adults can safely consume up to 400 milligrams of caffeine per day (about four cups of coffee), each person's response to this amount of caffeine is different.
The reason for strong heart palpitations or body tremors after or during exercise may be the high consumption of caffeine that you force yourself to drink, but in this case, be sure to be careful when consuming coffee and tea.
This precaution is even more important if you use a specific energy supplement before your workout. Some of these pre-workout supplements can increase adrenaline in the body and make you feel jittery and jittery.
4. Low blood sugar
True hypoglycemia (low blood sugar) is very rare in healthy people and is unlikely to be the cause of tremors after or during exercise. However, if you have (or suspect you have) diabetes, low blood sugar can cause occasional tremors.
Be sure to consult your doctor before choosing your sport to choose the best and most suitable sport and continue. If you have diabetes and your blood sugar level is less than 100 mg/dL, we recommend that you eat some carbohydrates before exercise. Adherence to regular exercise and a proper diet is important in these conditions.
How to stop muscle tremors after exercise?
It's okay if your body shakes during a plank, especially a long plank (for example, over 1 minute). The reason is muscle weakness, and by the way, regular repetition of this exercise is good for you.
However, if you find yourself shaking and swaying in a potentially dangerous position (such as rock climbing or squatting with heavy weights), you should stop the exercise as soon as possible. Violent shaking under a heavy weight is a sign that your muscles are breaking down and you need to rest.
Rest is the best option to stop the tremors, but the ultimate solution is to get electrolytes and carbohydrates to replenish energy stores. That's why we recommend that you take a bottle of sports drink (including water, lemon juice and honey) or a protein bar with you to the training session.
Four ways to stop shaking during exercise
To quickly prevent body tremors during exercise, we offer you these simple solutions and recommend that you take these measures at the first signs of muscle tremors.
- rest do: Most muscles start to shake when you've over-exercised. When you are shaking, take a break and sit still to calm down your body.
- Have a snack: Fuel your muscles with a post-workout snack! In these cases, a carbohydrate snack is needed to replenish your glucose and protein reserves.
- Drink enough water: Be sure to drink water to restore your electrolyte and fluid levels.
- Do stretching exercises: Stretching after exercise can help relax muscles and reduce spasms, pain, and cramping.
The best way to prevent muscle tremors after exercise
Some minor muscle tremors may be inevitable after HIIT workouts or heavy bodybuilding, but when you have heavy training sessions ahead of you, you need to pay more attention to the opposite, such as nutrition and hydration. Now we will introduce some solutions to stop body shaking after exercise.
Having a proper diet
Maintaining a healthy, balanced diet with adequate nutrients, vitamins, and minerals is the best way to ensure your body is ready for exercise. Add an electrolyte drink or extra carbohydrate (such as a banana or baked potato) to your pre-workout snack or meal before your workout.
Gradually increasing the duration and intensity of training
Increase the duration or intensity of your exercise little by little so that you don't put pressure on yourself and your muscles don't get empty in the middle of the exercise. Be sure to heat and cool. Before exercising, warm up your body so that your muscles are ready to move. After finishing the exercise, cool down so that the muscles can recover and do not suffer from pain, and you will not experience body tremors after exercise.
Limit caffeine intake
As we said above, the reason for muscle tremors after exercise may be excessive caffeine consumption; So limit your caffeine intake or don't drink it at all, especially if you are sensitive to it.
Drink enough water
Drinking fluids throughout the day can help reduce the risk of dehydration. Drink more water and fluids if you exercise in hot weather or outdoors, or if you do strenuous exercise. Dehydration can cause body tremors after exercise.
Should you see a doctor for body tremors?
A slight tremor during or after challenging workouts is nothing to worry about, but you need to be aware of where you need to worry!
You should pay attention to severe tremors or persistent tremors that do not go away after rest and recovery. If parts of the body that were not trained at all that day also tremble, they should be checked (for example, shaking hands during squats). See a doctor if you have any of the following symptoms:
- Prolonged tremors
- Difficulty breathing
- faint
- Vomit
- dizziness
- convulsions
final word
Muscle tremors after training and during exercise are often normal and can be resolved with a little rest and eating a suitable snack. Usually, the reason why the body trembles after and during exercise is the pressure that the muscles have endured during the exercise. In this article, we have explained the various reasons for body tremors after exercise and introduced ways to stop it.
Sources: womenshealthmag – healthline
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