Why does swimming make me tired

The breastroke, backstroke, butterfly and freestyle engage the abdominals, biceps and triceps, glutes, hamstrings and quadriceps. Other primary muscles used in swimming include the anterior and posterior deltoids, pectorals and trapezius. Because swimming involves major muscle groups, it is important to warm up with a few simple shoulder, arm and leg stretches before doing laps or taking a water aerobics class.

Some people mistake swimming as a nonaerobic exercise, but actually the reverse is true. Aerobic exercise is defined as that which moves large muscle groups continuously for a duration that raises the heart rate. With swimming, large muscle groups in the arms and legs move constantly and so swimming for at least 30 minutes qualifies as aerobic exercise.

Keep in mind, however, that due to the bouyancy and cooling effects of water, a swimmer's heart rate will not reach the same level as the heart rate of an exerciser doing the same amount of physical activity on dry land. After you get out and warm up, your body responds to this re-warming process as it would to drinking hot cocoa or sitting in front of the fire after a cold, winter day—by making you sleepy.

So it might not be so much the coldness of the water that makes us tired as much as the re-heating process afterward. In addition, most people find swimming in water that is too warm also leads to fatigue. Try to find a training pool that maintains the water temperature somewhere around 78—80 degrees F. There is no healthy way to avoid this post-swim warm-up, so if you find yourself ready for a nap, try sipping ice water instead of a hot drink after practice.

Or even better, plan a short run or spin after swimming. I find if I follow swim practice with a minute jog, the increased blood flow counteracts the warming up process and helps me to be more alert afterward. Sunshine: Some people claim that the fatigue is caused by sun exposure, not the water. They have a point—after a day out skiing or even just lounging on the beach, a nap is welcomed by most. One study even claimed that subjects experienced a decrease of cognitive function after a day of sun exposure.

But I would argue that a lot of us probably swim indoors a good portion of the year and are just as sleepy as our Southern-living friends. Between getting in the pool early and working indoors all day, some of us may not even see much of the sun for months at a time. We advise you to speak to your local doctor if you believe that you may have a deficiency. In swimming, workout intensity refers to how fast you swim, rather than how far you swim. The same goes for weight lifting — intensity is commonly referred to as the amount of weight you lift rather than the amount of volume you do.

It may seem contradictory, but a lot of swimmers tend to feel more energized after a hard workout rather than an easier one. This effect is known as excess post-exercise oxygen consumption among scientists and simply as after-burn to most other exercise enthusiasts out there.

If you have experienced after-burn you may find it hard to fall asleep the night after a hard workout or race, despite being physically exhausted. The effects of afterburn typically last anywhere between 30 minutes to 24 hours before your body returns to its normal resting state. What to do about it: This can be used to your advantage. Try to schedule your high-intensity workouts for the mornings, these should mainly include sprints and race-pace intervals.

Endurance swim workouts are best suited for later evenings where you will be able to head to bed afterward. A lot of the times that I have experienced this post-swim tiredness is when swimming earlier in the mornings rather than in the afternoon. It also just so happens that for a lot of swimmers around the globe swimming workouts tend to be the first thing in the morning. Many swimmers tend not to eat much- if at all- before hopping in the pool early in the morning I used to do this in the past.

A swimming workout followed by hours of fasting will only leave you tired and depleted which will set you up for a post-breakfast crash after completing your workout.

What to do about it: I recommend trying to get in at least a few calories before hopping in the pool. The key is to try and keep the meal balanced.

What I mean by this is to include a bit of everything- carbs, proteins, and fats. Eating a purely high-carb breakfast is only going to set you up to feel tired and sleepy afterward. In terms of meal timing, it is best to consume smaller meals roughly minutes before working out, while you should consume bigger meals at least 3 hours before your workout, allowing some time for the food to start the digestive process.

Caffeine is another nutritional beverage which with the right timing and dosage will help to elevate your energy levels, usually within a few minutes. That said, a smaller coffee paired with a light breakfast might just do the trick. It is also important to remember that the effects of caffeine wear off after a few hours- and so you might feel a crash in energy levels. Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. Exhaustion after swimming signals need for investigation Many swim coaches and instructors blame exhaustion on swimmers having trouble with the timing of their inhaling or exhaling, but a lack of cardiovascular strength, muscular conditioning, medical conditions, and inefficient technique all should be considered.

Other tests may include echocardiograms to evaluate heart function. The bottom line: Listen to your body. Categories: Health and Nutrition. Related Articles.