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  1. #1
    Temporal Mechanic. Lexicon's Avatar
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    Default Post workout fatigue/sleepiness?

    So, I've been exercising a lot lately with my stationary bike. Not trying to lose weight or gain a bunch of mass/bulk up. Just trying to be healthier/strengthen muscles in my legs & core to help support my joints better - I have a congenital hip deformity that's been causing a lot of pain/may require surgery. The home exercise is done in conjunction w/physical therapy 2x a week.

    At home, every day, or every other day, I go for an hour on my stationary bike (low resistance due to the hip problem). I seem to stay between 15-20mph throughout the ride. Get all sweaty, heart rate up between 130-150. I also wear an abdominal TENS unit belt to work my core while I ride. After the bike, I do 20-30 push-ups, & the physical therapy homework exercises for my hips (TA activation, hip flexion, bilateral gluteal bridges, clamshell - nothing too intense).

    I feel pretty good immediately afterward. But within an hour or so, I'm hit by a wave of sleepiness I can't seem to shake. And I don't want to nap. Is this normal when you're just starting out (I've only just started supplementing phys therapy with home exercise over the past month)? Is it something that subsides after awhile, or am I dong something wrong?

    I know I'm getting adequate sleep, staying sufficiently hydrated, & I'm pretty sure I'm consuming enough food. I eat a lot of the same food every day, I'm boring. For breakfast I have coffee & a wrap comprised of a whole wheat tortilla, 1 egg white, 1 slice of turkey bacon, kale, tomatoes, 2 tbsp nonfat cheddar, a little red pepper hummus. Sometimes a piece of fruit with it. Multivitamin, d3, fish oil & a B-complex+C vitamin. I usually consume this between a 1/2-1 hour before exercise.

    After exercise, I have a fairly large smoothie (1 cup nonfat Greek yogurt, 1/4 cup whole almonds, 2-3 cups fresh spinach, chunk of fresh ginger, 1/4-1/3 cup blueberries, & a splash of v8 juice).


    If I'm particularly active in a day, I may have a Clif bar (or a cup of soup or oatmeal) sometime in the late afternoon.

    For dinner it's usually a serving of chicken or fish with some sautéed kale or broccoli. Maybe a small sweet potato or slice of pumpernickel toast.

    I assume I'm eating enough since my weight hasn't gone up or down at all since starting all this. I'm 5'9" & weigh between 125-130 lbs (I've always fluctuated by 5 lbs, so I give that range). And again, not looking to alter my weight in any way. Just trying to tone up, protect joints, etc.

    The fatigue's not a huge deal, ultimately. I was just curious about it/wondering if anyone had any suggestions. I don't experience it when I only do the bike for half an hour, but I really enjoy going a full hour, if not more, in time, if it doesn't adversely affect my hip.

    Who knows, maybe this is simply part of the process of aging.

    Anyway, thanks in advance.
    Last edited by Lexicon; 02-24-2017 at 02:27 PM.
    03/23 06:06:58 EcK: lex
    03/23 06:06:59 EcK: lex
    03/23 06:21:34 Nancynobullets: LEXXX *sacrifices a first born*
    03/23 06:21:53 Nancynobullets: We summon yooouuu
    03/23 06:29:07 Lexicon: I was sleeping!



    04/25 04:20:35 Patches: Don't listen to lex. She wants to birth a litter of kittens. She doesnt get to decide whats creepy

    02/16 23:49:38 ygolo: Lex is afk
    02/16 23:49:45 Cimarron: she's doing drugs with Jack

    03/05 19:27:41 Time: You can't make chat morbid. Lex does it naturally.

  2. #2
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    The spring is coming.

  3. #3
    Temporal Mechanic. Lexicon's Avatar
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    Quote Originally Posted by Mechnick View Post
    The spring is coming.
    Despite the fact that I fail to see the relevance of that statement - & by all means, point it out if you'd like (I'm pretty tired/out if it presently)- I appreciate your post nonetheless. Mainly because your avatar makes me happy.
    03/23 06:06:58 EcK: lex
    03/23 06:06:59 EcK: lex
    03/23 06:21:34 Nancynobullets: LEXXX *sacrifices a first born*
    03/23 06:21:53 Nancynobullets: We summon yooouuu
    03/23 06:29:07 Lexicon: I was sleeping!



    04/25 04:20:35 Patches: Don't listen to lex. She wants to birth a litter of kittens. She doesnt get to decide whats creepy

    02/16 23:49:38 ygolo: Lex is afk
    02/16 23:49:45 Cimarron: she's doing drugs with Jack

    03/05 19:27:41 Time: You can't make chat morbid. Lex does it naturally.

  4. #4
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    Iron deficiency.


  5. #5
    Biting Shards Dr Mobius's Avatar
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    Quote Originally Posted by Lexicon View Post
    The fatigue's not a huge deal, ultimately. I was just curious about it/wondering if anyone had any suggestions. I don't experience it when I only do the bike for half an hour, but I really enjoy going a full hour, if not more, in time, if it doesn't adversely affect my hip.

    Anyway, thanks in advance.
    My answer depends on whether it's a dip in energy (followed by a levelling out of energy.), or if it effects the rest of your day. The first is probably an issue with your glycogen levels; have you ever heard of carb loading? The penalty of not doing it is less severe in your case, but not enough easily converted carbohydrates, and the much slower rate that the body converts fats, and protein. Maybe add a banana to the smoothie (Incredibly carbohydrate dense.).

    If you're simply running out of steam; then you probably need to up your calorie intake. Also that belt as far as I know EMS is still considered bullshit; honestly you're getting more of a core work out doing the push ups. The core muscles are big muscle groups they require significant overload to develop.
    Now, therefore, lead on where you would have us go, and we will follow with right goodwill; you shall not find us fail you in so far as our strength holds out, but no man can do more than in him lies, no matter how willing he may be.


  6. #6
    Temporal Mechanic. Lexicon's Avatar
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    Quote Originally Posted by Dr Mobius View Post
    My answer depends on whether it's a dip in energy (followed by a levelling out of energy.), or if it effects the rest of your day. The first is probably an issue with your glycogen levels; have you ever heard of carb loading? The penalty of not doing it is less severe in your case, but not enough easily converted carbohydrates, and the much slower rate that the body converts fats, and protein. Maybe add a banana to the smoothie (Incredibly carbohydrate dense.).

    If you're simply running out of steam; then you probably need to up your calorie intake. Also that belt as far as I know EMS is still considered bullshit; honestly you're getting more of a core work out doing the push ups. The core muscles are big muscle groups they require significant overload to develop.

    Yeah, I just seem to run out of steam for the rest of the day a few hours after working out. Initially I feel great. Then it dips, and stays down. The TENS unit's actually from a medical facility - I was allowed to keep it after a spinal fracture in '07, though I'm pretty sure that's not typical at all. I didn't question it because.. I could be a bit morally flexible about free stuff, sometimes. I figure every little bit helps, but yeah, actual core exercises are important, too.

    I've heard of carb loading, I guess I just worry about taking in too much sugar, so I haven't tried it. I'll add half a banana to the smoothie/see if that changes anything. Then a whole the next time if it doesn't.

    Gonna be adding some triceps dips to my routine, too. Tried some modified ones in physical therapy yesterday.

    Thanks for your suggestions.
    03/23 06:06:58 EcK: lex
    03/23 06:06:59 EcK: lex
    03/23 06:21:34 Nancynobullets: LEXXX *sacrifices a first born*
    03/23 06:21:53 Nancynobullets: We summon yooouuu
    03/23 06:29:07 Lexicon: I was sleeping!



    04/25 04:20:35 Patches: Don't listen to lex. She wants to birth a litter of kittens. She doesnt get to decide whats creepy

    02/16 23:49:38 ygolo: Lex is afk
    02/16 23:49:45 Cimarron: she's doing drugs with Jack

    03/05 19:27:41 Time: You can't make chat morbid. Lex does it naturally.

  7. #7
    Temporal Mechanic. Lexicon's Avatar
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    Quote Originally Posted by Mechnick View Post
    Iron deficiency.

    Wow, never knew Clint Eastwood could look so... disgusted.

    I had low iron levels last year, but recent bloodwork's shown it's back to normal, now/has been for awhile. Good call, though. That made me tired before, too.
    03/23 06:06:58 EcK: lex
    03/23 06:06:59 EcK: lex
    03/23 06:21:34 Nancynobullets: LEXXX *sacrifices a first born*
    03/23 06:21:53 Nancynobullets: We summon yooouuu
    03/23 06:29:07 Lexicon: I was sleeping!



    04/25 04:20:35 Patches: Don't listen to lex. She wants to birth a litter of kittens. She doesnt get to decide whats creepy

    02/16 23:49:38 ygolo: Lex is afk
    02/16 23:49:45 Cimarron: she's doing drugs with Jack

    03/05 19:27:41 Time: You can't make chat morbid. Lex does it naturally.

  8. #8
    resonance entropie's Avatar
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    Maybe you need more fun in your life once in a while

  9. #9
    Biting Shards Dr Mobius's Avatar
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    Quote Originally Posted by Lexicon View Post
    Yeah, I just seem to run out of steam for the rest of the day a few hours after working out. Initially I feel great. Then it dips, and stays down. The TENS unit's actually from a medical facility - I was allowed to keep it after a spinal fracture in '07, though I'm pretty sure that's not typical at all. I didn't question it because.. I could be a bit morally flexible about free stuff, sometimes. I figure every little bit helps, but yeah, actual core exercises are important, too.
    Ah okay this makes sense: EMS is worthless for muscle development. but if I remember correctly it will help activate your muscles; reducing the chance of injuring yourself when doing the mobility exercises.

    Quote Originally Posted by Lexicon View Post
    I've heard of carb loading, I guess I just worry about taking in too much sugar, so I haven't tried it. I'll add half a banana to the smoothie/see if that changes anything. Then a whole the next time if it doesn't.
    As in you're worried about spiking your blood sugar levels? You can always pick something lower on the glycemic index; I suggested bananas because of the carbohydrate density.

    Quote Originally Posted by Lexicon View Post
    Gonna be adding some triceps dips to my routine, too. Tried some modified ones in physical therapy yesterday.

    Thanks for your suggestions.
    If you don't mind me asking how exactly are the dips modified; it has such simple biomechanics? I was going to through in some links to basic body weight workout routines but I can't link anything (TC technical difficulties.). Also not a problem and good luck
    Now, therefore, lead on where you would have us go, and we will follow with right goodwill; you shall not find us fail you in so far as our strength holds out, but no man can do more than in him lies, no matter how willing he may be.


  10. #10
    Temporal Mechanic. Lexicon's Avatar
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    Quote Originally Posted by Dr Mobius View Post
    As in you're worried about spiking your blood sugar levels? You can always pick something lower on the GI index; I suggested bananas because of the carbohydrate density.
    That, and accidentally putting on weight by taking in too much in general. I don't gain weight easily, but I guess I still have some residual neuroses about it. I'm still willing to try adding some carbs, if it'll help, though. The banana seems like a good idea. Taking it easy today (I had physical therapy 2 days in a row this week due to scheduling conflicts, so I'm pretty sore) - but I'll give it a try this weekend & post back if it helps with my energy levels.



    If you don't mind me asking how exactly are the dips modified; it has such simple biomechanics? I was going to through in some links to basic body weight workout routines but I can't link anything (TC technical difficulties.). Also not a problem and good luck
    Ah, I assume it's "modified" because I'd only ever heard of the dips being done with a bench/chair, etc, like below:




    The physical therapist had me try it this way, as it didn't aggravate my hip at all:



    So, techinically, maybe it's just another variation, not 'modified' in any way.. not sure. I probably misused the term.
    03/23 06:06:58 EcK: lex
    03/23 06:06:59 EcK: lex
    03/23 06:21:34 Nancynobullets: LEXXX *sacrifices a first born*
    03/23 06:21:53 Nancynobullets: We summon yooouuu
    03/23 06:29:07 Lexicon: I was sleeping!



    04/25 04:20:35 Patches: Don't listen to lex. She wants to birth a litter of kittens. She doesnt get to decide whats creepy

    02/16 23:49:38 ygolo: Lex is afk
    02/16 23:49:45 Cimarron: she's doing drugs with Jack

    03/05 19:27:41 Time: You can't make chat morbid. Lex does it naturally.

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