Feeling Exhausted

[HoboWithARolex]

I basically have been into tennis seriously for about 2 months now but only played about 2 -3 days a week and not very intensly for about an hour or two. I just played sunday, monday, and tuesday intensly for about 2 hours each time and my body feels really worn down. I also lifted for about 40 min on monday and tuesday.

Is there any way to combat the feeling of my body being worn down? is this just because my body isnt used to it and itll go away?

[SystemicAnomaly]

Could be that your body is not yet accustomed to this level of activity. Perhaps you need more sleep with this increase in activity. It could be that you are not getting enough quality sleep. This can result from consuming too much caffeine or alcohol late in the day.

Also make sure that you are eating an adequate breakfast and lunch. Add some cardio and interval training to your workouts to improve your stamina.

[seb85]

Yes, your body will feel worn down after dramatically increasing duration or intensity of training. As systemic said, eat lots of food and get lots of sleep. Make sure you are eating enough protein as you will be needing it to repair those acheing muscles.

In the future, you can minimize this worn out effect by eating properly right after excercise. Personally I have 500ml of isotonic sports drink (Isostar for me but theres lots of different ones out there) to act as a stop gap until i can get home and have a proper meal. A jacket potato with a tin of tuna on is a very good post workout meal as it has carbs, proteins and not too much fat. Its not that fat is a problem in general if you are excercising, it just makes digestion slower.

I can't stress how important it is to ensure you are eating enough if you are already lean. Right now I'm eating four meals a day to ensure that I'm not loosing weight. Not eating enough will very quickly undo all the good work you've been doing on the court and in the gym. Of course, if you've got some extra weight to spare then you don't have to worry about it so much!

But it will get easier.

Good luck

Seb

[CanadianChic]

Sleep is your friend. Do not fight it - embrace it.

[chroix]

I take a multivitamin almost every day when I am working out a lot. Really helps balance out the energy levels.

[HoboWithARolex]

well im not fat by any means, im medium weight leaning towards the leaner side. also, i already take a multi vitamin and have a post workout shake after both tennis and lifting, i probably consume at 200-300g of protien a day. i think sleep is probably my problem

[iradical18]

Are you doing any cardio besides tennis. 300 g of protein is terribly excessive, are you going to be a bodybuilder? If not I don't see a reason to take that much.

[scotus]

From the most likely reason to the least likely but consider all of them:

1. You are not getting enough rest. Get more sleep and take a day or two off inbetween workouts.

2. You are not getting enough nutrients. Try a more balanced diet and if needed, some vitamins or other supplements.

3. You are expending too much energy on other activities besides tennis and workouts (e.g., studying, parties, TV viewing, internet surfing, sex, etc)

4. You have a chemical or hormonal imbalance. For example, if your thyroid function is abnormal (e.g., hypothyroid), then you will feel very lethargic and exhausted and most likely gain weight.

5. You have a viral disease (e.g. mono) or parasites.

[notujoo]

idk iplay tennis 20hrs a week and im okay but im starting to feel it. i think you should rest man.

[rosewall4ever]

Originally Posted by HoboWithARolex

I basically have been into tennis seriously for about 2 months now but only played about 2 -3 days a week and not very intensly for about an hour or two. I just played sunday, monday, and tuesday intensly for about 2 hours each time and my body feels really worn down. I also lifted for about 40 min on monday and tuesday.

Is there any way to combat the feeling of my body being worn down? is this just because my body isnt used to it and itll go away?

The difference was the intensity coupled with weight training(was that before or after tennis)on the same day. Unless its a quick light session i wouldnt do that. Cause it does leeave your body in a weakened state, all the more reason why rest is so imporatant

[HoboWithARolex]

yeah 300g is excessive for most but since i weightlift a lot i need that much, im pretty sure its just a sleep problem since im healthy and eat very balanced nutritious meals and take vitamins. im sleeping more and its starting to go away i think my body also just needed to get used to the increase in exercise

[dave333]

You could try some low intensity exercise.

http://well.blogs.nytimes.com/2008/0...more-exercise/

[iradical18]

Originally Posted by HoboWithARolex

yeah 300g is excessive for most but since i weightlift a lot i need that much, im pretty sure its just a sleep problem since im healthy and eat very balanced nutritious meals and take vitamins. im sleeping more and its starting to go away i think my body also just needed to get used to the increase in exercise

Even if you do weight lift a lot I still think it's way too much unless you are bodybuilding. But I'm not an expert, so I'll wait for Ano or one of the other experts to chime in

[rbq4h4]

Originally Posted by SystemicAnomaly

Could be that your body is not yet accustomed to this level of activity. Perhaps you need more sleep with this increase in activity. It could be that you are not getting enough quality sleep. This can result from consuming too much caffeine or alcohol late in the day.

Also make sure that you are eating an adequate breakfast and lunch. Add some cardio and interval training to your workouts to improve your stamina.

i'm just curious but wouldnt that extra workout make you more tired and not less?

once I took some prenisone for asthma after really being tired after a match and i just felt great the next day, no soreness or anything so I am now a big believer in this.