Is it Normal to Feel Shaky After Working Out?
You`re probably disturbed about how shaky you get after a vigorous workout. It`s usually nothing to worry about, however, there are times when it`s an indicator of a severe problem. Let`s discuss the various reasons you may feel shaky after working out and ways to prevent it.
Reasons you Get Shaky After a Workout
There are many causes of shaking after exercise, and some of them come with various symptoms. To deal with shaking after a workout, you may need to pay close attention to your pre-workout and workout habits. Here are some things to look out for.
Muscle fatigue is one of the most common causes of tremors after exercise. When you`re engaged in physical activity, your central nervous system (CNS) fires motor units to contract your muscles. A motor unit consists of a motor neuron and muscle fibers. This firing of motor units provides some force for your muscles. As the workout gets longer, your muscles rapidly alternate between contractions and relaxations, which results in tremors. Your CNS may also lose its ability to forcefully move your muscles. Fatigue then sets in, making you twitch and get shaky. You may also feel some soreness.
At this point, you should know that you have pushed yourself too hard and should reduce the intensity of your exercise. It could also happen if you recently took up a tougher exercise challenge.
Holding a Muscle in One Position
Shaking can happen when you keep a muscle in one position for a long time. This particularly happens while doing planks or a barre workout, due to the activity of motor units. Some of the motor units in your muscles are only required for powerful movements. Holding a muscle in place for a long time may get the motor units activated and result in shaking.
Low Blood Sugar
Because your muscles use glucose for fuel, working out could get the glucose levels depleted, especially if you exercise at a vigorous pace or for an extended period. Hypoglycemia, commonly known as low blood sugar is usually a common cause of this. Some other symptoms that come with this are:
- fast heartbeat
Staying hydrated will help you keep your electrolyte levels balanced. Electrolytes are responsible for controlling the function of your nerves and muscles.
Whenever you do an intense activity such as working out, you sweat a lot and lose water. If you sweat too much and become dehydrated, you may experience muscle twitching and cramps. You may also have some of these symptoms:
- dark urine
- reduced urination
High Caffeine Intake
Drinking sports drinks, coffee, or pre-workout supplements before exercise may not be as safe as you think. Yes, these beverages contain caffeine that helps you power through your workout, however, consuming too much of them is not safe. Shaking due to excess caffeine intake usually affects the hands, limbs, and some other body parts. Excess caffeine intake may also cause:
How to Stop Post-Workout Shaking
Overworked muscles would usually shake. Whenever you feel shaky from a rigorous workout, get some rest so your muscles can be at ease for a while.
When you rehydrate, you restore your electrolyte and fluid levels.
Stretching after working out will help loosen your muscles and reduce aches, spasms, and cramps.
Eat a Healthy Meal
You can refuel your muscles by eating a post-workout meal. Consuming carbohydrates, in particular, will help you replenish your glucose stores to repair your muscles.
How to Prevent Post-Workout Shaking
Challenge yourself Gradually
As much as it is important to increase the intensity of your workout, you should do so gradually. Rushing it may cause shaking and injury.
Eat a Pre-Workout Meal
Give your body enough fuel before you start exercising. Consume a pre-workout meal 2 to 3 hours before your workout.
Prepare a Post-Workout Meal in Advance
Preparing a post-workout meal before working out will help you refuel your muscles immediately after you’re done working out. This will help you avoid the shaking that comes from burnout.
Hydrate Before, During, and After Exercise
Drinking fluids throughout the day can help reduce the risk of dehydration. You particularly need to increase your fluid intake if you do a strenuous workout or exercise outdoors in hot weather.
Limit Caffeine Consumption
Reducing your caffeine intake before exercise will help prevent shaking after your workouts.
Warm-up and Cool Down
Before exercise, you should do some warm-up to prepare your muscles for movement. Take some time to cool down after warming up so you can recover and reduce the likelihood of soreness and fatigue.
When to Get Medical Attention for Post-Work Shaking
As already stated, post-workout shaking isn’t usually a thing to worry about, however, there are cases when sufferers may require medical attention. If you notice any of these symptoms, you should seek medical help immediately:
- prolonged shaking
- difficulty breathing
Some Workout Facts
- People who don’t exercise regularly may lose up to 80% of their muscle strength by age 65.
- Regular exercise helps lower blood pressure and cholesterol levels, thereby reducing the risks of heart disease.
- An exercise routine can help you improve your mood and mental health.
- Exercise elevates your metabolism even after your workout and continues to burn more calories while at rest.
- Your heart is the most hardworking muscle in your body. It beats approximately 100,000 times per day, pumping almost 2,000 gallons of blood.
- During physical activity, you breathe more to keep oxygen levels in your blood at appropriate levels.
- The average person walks about 7,500 steps per day. People who stick to that average step count till they are 80 years old may walk about 110,000 miles in their lifetime.
- There are 200 muscles required to take a single step forward.
- Almost one-third of high school students play video or computer games for 3 or more hours on an average school day.
- You are advised to talk to your healthcare provider first before starting a new workout routine.
- Regular physical activity can lower the risk of type 2 diabetes by 50%.
About 65% of vigorous exercisers report having a good night’s sleep almost every night.
- Walking is the most popular fitness activity in the US is walking.
About 50% of people who start a workout program quit exercising within the first 6 months.
- Physical activity can lower the risk of coronary heart disease.
- Insufficient physical activity increases the risk of death by about 20%.
- Over 50% of mobile phone users in the US have downloaded at least one fitness app.
- People in high-income countries are more physically inactive.
- West Virginia is the most obese state in the US, with about 40% of the adult population severely overweight.
- Exercise reduces depression symptoms in children.
- Regular exercise will enhance your memory.
Now that you Know…
Muscle fatigue, low blood sugar, and dehydration are some of the most common reasons for post-workout shaking. It could also happen when you hold a muscle in one position for a while, as it happens during a plank. Excessive caffeine intake before working out may also cause post-workout shaking. Try not to push yourself too hard in your workouts. Stay hydrated throughout the day and eat healthy post-workout meals.