We all often get tempted to loose all the fat at once with intense workout. This is for real. But most of us get past those intense temptation by taking a break or giving ourselves a little pep talk.
Fitness burnout, however, is a whole lot different and serious matter. It’s when you continually feel run down. And nothing seems to make that fatigue go away. Often we loose interest of working out or get tempted to skip the regime.
In order to better understand exercise burnout, let’s dig a little deeper:
What causes fitness burnout?
“Over-training and under-recovery are two major factors of Fitness burnout” says health and wellness expert and entrepreneur, Jillian Michaels. You might also experience it if you don’t switch up your exercise routine often.
How to Avoid Fitness Burnout?
Workout burnout is real, but it is possible to become friends with fitness without ending up hating it down the road.
Here are some tips to stay happy, healthy, and motivated for the long-term.
1. Mix up intensity
Don’t aim to go as hard as possible every day. Vary levels of intensity and give certain body parts rest days so that you don’t feel overworked. Consider splitting workout days into a leg day, a core day, and an arms day to structure your weekly routine and make sure no single muscle feels tired out compared to the rest.
2. Ditch The Treadmill (Or Hop On It)
If you’re a self-proclaimed cardio junkie, it’s time to briefly break up with the treadmill. A little more strength training will do wonders for a pesky plateau.
But the same goes for people who avoid cardio like the plague. Including one or two days of heart-healthy activity might be just what you need to trick your comfortably adapted body back into working toward your goals.
3. Take Time for Yourself
Sometimes you just have to get away from it all — no sweat included.
What I’ve been doing is walking with my puppy every morning for 20 to 30 minutes with my headphones on. I’m usually listening to something motivational.
It’s the most simple thing you can do, and that’s been my foundation most recently.
4. Plan recovery weeks
Plan ahead by incorporating recovery weeks into your training program.
- If you’re an avid runner, drop your mileage by 40% for one week every 4–6 weeks. Favor long, slow runs versus tempo runs or High Intensity Interval Training.
- If you live in the weight room, drop the intensity for a week. Focus on higher repetitions, lower weight. Take a break from compound exercises and instead focus on problem areas. Stretch. Stretch. STRETCH.
- If yoga or pilates or barre is your thing, forgo the 90-minute hot classes. Don’t go everyday, take walks instead. Go to your local gym and get some laps in at the pool.
Being proactive can help defend against burnout before it even has a chance to surface.
5. Restoration is activity
Do you feel like it`s not a workout unless you’re shaking and pouring buckets of sweat? Learn to expand your definition of activity so that it includes restoration.
Walking and yoga are perfectly valid forms of activity that help you treat your body like the sacred temple it is, rather than overworking it.
6. Don’t give in to muscle memory
Mixing it up is essential. If you do the same routine every time, your body will never grow and adapt — this is known as an exercise plateau. The more diverse activity you add into your regime, the less you’ll be likely to get bored, and the more your body will positively change.
7. Listen to your body
Just like we listen to our gut instinct on situations, we have to listen to our body and what it’s trying to tell us. There’s a different between good pain and bad pain.
Different person have varying stamina and body capacity. Listen to your body and take a break or stop, when your body says so. Over motivation can be dangerous to your muscles. Your brain might be doing the motivation, but your body are carrying out the work!