Muscle and leg fatigue?

cerise_noir

Hi everyone.

Lately during cardio and leg exercises, I have been experiencing muscle fatigue. Does anyone have any ideas on how to overcome this or even possible causes? The leg fatigue happens during cardio (specifically high knees, jump squats) and most leg body weight exercises.I even get fatigued legs going up a flight of stairs, too. During my workouts, it seems as though I have some sort of barrier in front of me preventing me from performing at my peak. My pre-workout meal consists of a serving of oats with blueberries and milk and hour prior. I eat 1556 cals daily (30c, 40f, 30f), 33yrs, 65", 183lbs, light activity during the day, 20 mins kickboxing, 30 mins circuit training. I do have interrupted sleep.

pinggolfer96

It's just the effecs of training. You want to fatigue whatever muscle group you are working. It allows for growth in both size and strength. The body will adapt to that stress you're putting it through and eventually your workout will become easier and easier. Just make sure you get your nutritional requirements and keep burning out your legs(:

tulips_and_tea

How's your water intake? Are you fully hydrated?

cerise_noir

pinggolfer96 wrote: »

It's just the effecs of training. You want to fatigue whatever muscle group you are working. It allows for growth in both size and strength. The body will adapt to that stress you're putting it through and eventually your workout will become easier and easier. Just make sure you get your nutritional requirements and keep burning out your legs(:

Thanks.
I did fail to mention that I've been sticking to my workouts since July, 6 days a week. I definitely nail my macros. There was a time when I couldn't even get close to parallel on squats...getting there. I feel as though I can do just a few air squats and my legs feel so fatigued... not even that typical burn occurs.. more like a lactic acid type burn sometimes. I even feel a burn in my quads during bike rides... and my glutes, gastrocnemius, soleus and hammys are very tight.

BZAH10 wrote: »

How's your water intake? Are you fully hydrated?

Absolutely. I listen to my body and do check the colour after I've been to the bathroom. I love water. I drink it before, during and after workouts. Sodium levels are on target or a little high on some days, but I could definitely increase potassium and magnesium.

Would depression and anxiety have an affect on muscle fatigue?

Is the amount of calories I intake a problem?

Cherimoose

It could be underfeeding or/and overtraining.

foursirius

I'd imagine based on your training load you aren't eating enough.

rankinsect

Are you doing 6 days of leg work per week? Try giving yourself some days off and letting your body recover fully - overtraining could be a cause of weakness or fatigue too. That occurs when you start a new workout before your body can fully repair from the previous one. In those who are at an intermediate level of fitness, 48 hours is a typical rest time, and the more fit you are, the longer it takes.

You can do lighter work (active recovery) but don't push yourself that hard six days in a row.

pobalita

1,550 calories isn't much for working out six days per week; I'd re-evaluate your activity level and see it you should be eating more. A few rest days might help, too. I run a lot and when I start to feel fatigue like you describe, a few days rest always helps.

This totally sounds like overuse:
"I feel as though I can do just a few air squats and my legs feel so fatigued... not even that typical burn occurs.. more like a lactic acid type burn sometimes. I even feel a burn in my quads during bike rides... and my glutes, gastrocnemius, soleus and hammys are very tight." Rest, I say.

cerise_noir

rankinsect wrote: »

Are you doing 6 days of leg work per week? Try giving yourself some days off and letting your body recover fully - overtraining could be a cause of weakness or fatigue too. That occurs when you start a new workout before your body can fully repair from the previous one. In those who are at an intermediate level of fitness, 48 hours is a typical rest time, and the more fit you are, the longer it takes.

You can do lighter work (active recovery) but don't push yourself that hard six days in a row.

Yes, I can definitely see that. Sorry, I didn't specify... Leg days 2x weekly, upper body/core 2x cardio 2x and rest 1x. Structure is upper-lower-cardo-upper-lower-rest (JM's Body revolution). I exercise for anxiety and fibro management, so I'd rather adjust my calorie intake. My weights aren't even that heavy (10-15lbs), but the body weight workouts are obviously more taxing. Would it be best if I swapped the 3rd day cardio with yoga?

I do need some guidance calorie wise, if that is my issue. I admit I am clueless... I would really appreciate if someone helped me out. I want to do this the right way. Energy seems crap sometimes.

pobalita wrote: »

1,550 calories isn't much for working out six days per week; I'd re-evaluate your activity level and see it you should be eating more. A few rest days might help, too. I run a lot and when I start to feel fatigue like you describe, a few days rest always helps.

This totally sounds like overuse:
"I feel as though I can do just a few air squats and my legs feel so fatigued... not even that typical burn occurs.. more like a lactic acid type burn sometimes. I even feel a burn in my quads during bike rides... and my glutes, gastrocnemius, soleus and hammys are very tight." Rest, I say.

Hmm... can this be rectified with caloric increase? I do find that anxiety, depression and fibro is managed with 20mins kickboxing (cardio type) and the 30 mins body rev. I didn't think that 50 mins a day would be too much, but...I also do typical household stuff as well as taking care of lots of pets.

I get headaches almost daily, too.

cerise_noir

I just wanted to say thank you to all that have replied to my thread.
I apologize if I seemed spacey or rude.. it was not my intention. I truly do appreciate your responses and am going to do just as you all suggested.

I've decided to take Wednesdays off circuit training and kickboxing, and do something light like yoga.

Also, I am still unsure as to how many calories I should be eating. My stats are n the first post. I am totally clueless!

Inkratlet

The eattoperform calculator (http://www.eattoperform.com/eat-to-perform-calculator/) puts a moderately active 33yo male 65" weighing 185lbs at a 2700 cal per day TDEE. I don't know if you are male or female. A woman with the same stats puts the TDEE at 2400 cals.

Jus' sayin'.

I reckon you are undereating by something like 700-1000 cals a day. If you fuel your body well, you'll sleep better, you'll perform better in your workouts and this can lead to more lean mass and more fat burned just keeping the lights on, so to speak.

Sam_I_Am77

cerise_noir wrote: »

Hi everyone.

. I eat 1556 cals daily (30c, 40f, 30f), 33yrs, 65", 183lbs, light activity during the day, 20 mins kickboxing, 30 mins circuit training. I do have interrupted sleep.

No disrespect intended; are you female or male, I can't tell.

cerise_noir

Inkratlet wrote: »

The eattoperform calculator (http://www.eattoperform.com/eat-to-perform-calculator/) puts a moderately active 33yo male 65" weighing 185lbs at a 2700 cal per day TDEE. I don't know if you are male or female. A woman with the same stats puts the TDEE at 2400 cals.

Jus' sayin'.

I reckon you are undereating by something like 700-1000 cals a day. If you fuel your body well, you'll sleep better, you'll perform better in your workouts and this can lead to more lean mass and more fat burned just keeping the lights on, so to speak.

Sam_I_Am77 wrote: »

cerise_noir wrote: »

Hi everyone.

. I eat 1556 cals daily (30c, 40f, 30f), 33yrs, 65", 183lbs, light activity during the day, 20 mins kickboxing, 30 mins circuit training. I do have interrupted sleep.

No disrespect intended; are you female or male, I can't tell.

I am female.

Thanks guys. I appreciate it. I will increase my calories over time and see how I feel.
I most definitely underestimated my activity. I assumed that someone who was moderately active would be much more active than I am! Oops.

Francl27

Inkratlet wrote: »

The eattoperform calculator (http://www.eattoperform.com/eat-to-perform-calculator/) puts a moderately active 33yo male 65" weighing 185lbs at a 2700 cal per day TDEE. I don't know if you are male or female. A woman with the same stats puts the TDEE at 2400 cals.

Jus' sayin'.

I reckon you are undereating by something like 700-1000 cals a day. If you fuel your body well, you'll sleep better, you'll perform better in your workouts and this can lead to more lean mass and more fat burned just keeping the lights on, so to speak.

OP is a woman.

OP it happens to me all the time too, and that's why I take a rest day, or just do upper body exercises that day (or the rowing machine, which I guess uses my legs too, but not as much).

cerise_noir

Francl27 wrote: »

Inkratlet wrote: »

The eattoperform calculator (http://www.eattoperform.com/eat-to-perform-calculator/) puts a moderately active 33yo male 65" weighing 185lbs at a 2700 cal per day TDEE. I don't know if you are male or female. A woman with the same stats puts the TDEE at 2400 cals.

Jus' sayin'.

I reckon you are undereating by something like 700-1000 cals a day. If you fuel your body well, you'll sleep better, you'll perform better in your workouts and this can lead to more lean mass and more fat burned just keeping the lights on, so to speak.

OP is a woman.

OP it happens to me all the time too, and that's why I take a rest day, or just do upper body exercises that day (or the rowing machine, which I guess uses my legs too, but not as much).

Thank you.

Rest day it is! I'll rest on Wednesdays and Sundays.
Thing is, I did forget to mention this.. I had the entire week off last week (husband lost a tarantula, so I was looking for it...still not found), and resumed working out on Monday. Monday was exactly what I suspected after a week break, Tuesday was better, but Wednesday was cardio day and I haven't felt quite right ever since.

So, it seems as though I am allergic to cardio...

Looks like Wednesdays workouts are either gone or replaced by some very light yoga. I increased my cals by 150 yesterday, and 150 today. I don't mind the initial weight gain from calorie increase. I just want to do this the right way, but I hadn't the foggiest on how. LOL.

Sam_I_Am77

With your stats you're BMR is approx 1,530 calories. If that's all you're really eating with work and exercise then you probably are under-eating a bit. Shoot for about 1,840 and see how it goes.
*calcs per Mifflin St.-Jeor formula: 10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) – 161))

cerise_noir

Sam_I_Am77 wrote: »

With your stats you're BMR is approx 1,530 calories. If that's all you're really eating with work and exercise then you probably are under-eating a bit. Shoot for about 1,840 and see how it goes.
*calcs per Mifflin St.-Jeor formula: 10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) – 161))

I am beginning to understand this 'NET' thing now. It finally clicked!!! Thank you so much for your explanation.

I am a stay at home wife (in process of immigration and forbidden by gvt to work until the application has been finalized, but, I do common household activities and have many pets and a husband...lol.

Looking for that tarantula last week really took a lot out of me. They're SO hard to find once they escape.

I will report back in a month and let you all know how I am getting along. I am going to aim for what you suggested @Sam_I_Am77 suggested and shoot for 1840.

Once again, thank you very much everybody.

Francl27

cerise_noir wrote: »

Sam_I_Am77 wrote: »

With your stats you're BMR is approx 1,530 calories. If that's all you're really eating with work and exercise then you probably are under-eating a bit. Shoot for about 1,840 and see how it goes.
*calcs per Mifflin St.-Jeor formula: 10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) – 161))

I am beginning to understand this 'NET' thing now. It finally clicked!!! Thank you so much for your explanation.

I am a stay at home wife (in process of immigration and forbidden by gvt to work until the application has been finalized, but, I do common household activities and have many pets and a husband...lol.

Looking for that tarantula last week really took a lot out of me. They're SO hard to find once they escape.

I will report back in a month and let you all know how I am getting along. I am going to aim for what you suggested @Sam_I_Am77 suggested and shoot for 1840.

Once again, thank you very much everybody.

Lol at the tarantula. Yikes.

IMO 1840 is too much though. I'm the same height and was about your age when I started, exercising 30-60 minutes a day, and at 1700 I was losing 1 pound a week (i weigh everything so I know my intake is as accurate as possible). I'm a stay at home mom so our activity is probably similar (minus the tarantula, plus kids).

Sam_I_Am77

Francl27 wrote: »

cerise_noir wrote: »

Sam_I_Am77 wrote: »

With your stats you're BMR is approx 1,530 calories. If that's all you're really eating with work and exercise then you probably are under-eating a bit. Shoot for about 1,840 and see how it goes.
*calcs per Mifflin St.-Jeor formula: 10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) – 161))

I am beginning to understand this 'NET' thing now. It finally clicked!!! Thank you so much for your explanation.

I am a stay at home wife (in process of immigration and forbidden by gvt to work until the application has been finalized, but, I do common household activities and have many pets and a husband...lol.

Looking for that tarantula last week really took a lot out of me. They're SO hard to find once they escape.

I will report back in a month and let you all know how I am getting along. I am going to aim for what you suggested @Sam_I_Am77 suggested and shoot for 1840.

Once again, thank you very much everybody.

Lol at the tarantula. Yikes.

IMO 1840 is too much though. I'm the same height and was about your age when I started, exercising 30-60 minutes a day, and at 1700 I was losing 1 pound a week (i weigh everything so I know my intake is as accurate as possible). I'm a stay at home mom so our activity is probably similar (minus the tarantula, plus kids).

Here's the thing, if you do the math and add just a no-activity multiple of 1.20 (which is what I used) that 1840 is her calorie goal without exercise, so even that is marginally low but could help support weight-loss still. Add in activity value of 1.38 and it's even higher, so it's starting her lower than maybe she should be. She can start higher and back off of course, but the 1500 is not helping her for sure.

successgal1

Rest sleep rest sleep. Take a week off.