Finding yourself yawning when you work out? You are not alone. With the fast-paced lives of most professionals, the yawning athlete is the new norm.
Yawning while working out is a serious sign that your body is lacking energy. It’s a sign that you are tired.
Some sites argue that yawning is a sign that your body is lacking oxygen or that your brain is “overheating” and needs to cool. However, these hypotheses have their own gaps. For example, you don’t see folks doing a lot of yawning in the sauna. And distance runners aren’t excessive yawners.
However, we know that we yawn when we are tired or when our brains are bored. The serious athlete knows that yawning means that they are not getting the best workout possible.
So, why are you so lethargic and tired after your workout? And what can you do to fix the problem? It comes down to better hydration and recovery.
The 8 hours of sleep rule is not a hard-and-fast one. The more scientist research sleep, the more we are becoming convinced that it is a good estimate. However, studies of college players have demonstrated that it is possible to improve performance significantly by increasing the sleep time to 9 hours per night.
The body rebuilds your muscle and becomes stronger while you sleep. The more you workout, the more you need to increase your amount of sleep to allow your body time to recover.
If you are yawning, it’s a good sign that you need to turn off the electronic devices an hour before bed and make an effort to get 8 hours of sleep for several nights in a row.
At the very least, try taking a thirty-minute nap before your workout, to allow your body a moment of recovery. It has been demonstrated that a nap is as effective as 200 mg in caffeine when it comes to boosting performance and mental cognition.
Weight lifting and cross-country running are two sports that tear your body down and “stress” it. Your body then responds to this stress by rebuilding the muscles and making it stronger in anticipation of the next workout.
It is this cycle of stress and repair that creates the improvement in fitness.
There are some exercises that don’t aggressively stress the body. These exercises help boost your body’s energy and healing and focus on speeding the recovery.
A good example of this would be Yoga. Done properly, the deep breathing and peaceful movements of Yoga will lengthen muscles, free stuck fascia, improve the oxygenation and circulation of your muscles, and help your mind relax.
As a result, the athlete is left with faster recovery and a peaceful, relaxed feeling.
Another example would be cycling or swimming. These low-impact sports, performed at low intensity, increases your heart rate and circulation to enhance recovery, and are commonly used in rehabilitation programs.
Road cycling is how Dave Henly recovers on his marathon training rest days.
Incorporating several of these types of workouts throughout your week can help speed your recovery and allow your body to decrease cortisol. As your body heals and decreases in stress, it will require less sleep and, as a result, you will yawn less.
Take More Vitamins
Vitamins are essential nutrients that your body needs to recover. Without an adequate supply of nutrients, your body takes longer to recover from your workouts, requires even more rest, and signals more yawning.
Even with a properly balanced diet, is difficult to get the proper amount of daily vitamins required for optimal fitness.
Women, especially, have to watch their vitamins levels. Low iron is a very real symptom that can cause chronic sleepiness.
Men rarely have to watch their iron intake, but they should be supplementing with a multi-vitamin to ensure their body has an adequate supply of readily-available nutrients for recovery.
Dehydration causes stress in the body and can raise your cortisol levels. Study after study has demonstrated that thorough hydration leads to better performance.
The best athletes are known to carry a bottle of water with them at all times. Water fills the muscles and helps them work at their optimal levels. Water is also essential for delivering nutrients to your body and removing wastes.
Keep in mind that it takes at least one day of purposeful hydration before you begin to see the benefits of it. So start tracking your water intake and be sure to drink at least eight glasses of water over the next 24 hours.
Hydration, sleep, vitamins and recovery workouts. These four pillars are the balance that your physical growth depends on. Manage these four pillars well, and you will have less yawning, more energy, and faster results.