Ways to Avoid Burnout from Your Workouts
Experts say that sports are extremely healthy, and we will not argue with this fact. You can exercise to keep your body and shape, but how do you know when it’s too much? After the first few workouts, you get relaxed, and then the first results show up. However, that doesn’t mean you should set new, more challenging goals and train harder. In fact, heavy exercise can cause fatigue, not to mention side injuries. Focus on consistent results and follow 10 tips for avoiding workout burnout.
1) Restoration is the activity
Do you only realize it’s a workout when you are shaking from exertion and pouring buckets of sweat? The first thing you need to do is expand your concept of activity to include recovery as well. Yoga or walking in the evening are perfectly acceptable forms of activity that don’t overwork your body. On the contrary, they keep it in good shape, allowing you to relax and recover.
2) Walking after a workout
If your muscles are sore, don’t overdo the stretching. Warm-up with a light walk that will give you the same effect as if you had chosen a good stretching session. At the same time, walking lowers the heart rate, and you’ll be back relaxed in a couple of minutes.
3) Choose the right foods
When it comes to building muscle, people often talk about protein. They look for it in all foods and get upset when they find out that their diet wasn’t right. While many of us think carbs are a loser, this is something you should focus on. They are essential for muscle recovery, so don’t be afraid to eat pasta or bread.
4) Change the sets
Another important tip is not to give in to muscle memory. By doing the same exercises every workout you are not allowing your body to grow and adapt. In addition, a variety of exercises will make your workouts interesting and improve your body by exercising different muscle groups.
5) Give up excess weight
Working out can take a lot of energy and as a result, you may think you deserve a little junk food. Sure you can move away from healthy foods but don’t forget to focus on the extra weight. By getting too heavy you harm your body and the shape you may have already gotten through regular workout.
6) Don’t get hung up on numbers
Your scales show only numbers. It is a stupid mechanism, which cannot take into account your muscle growth or waistline, for example. If this is still important for you, we recommend buying a body fat scale. It collects more data about your body without making you feel ashamed or blushing let alone mentally healthy. The same can be said the same thing about obsessing over the number of repetitions of the exercise. Focus on quality, not quantity.
7) Listen to your body
In different situations, we listen to our intuition, which tells us what decision to make. The body speaks too, and it gives valuable clues that should not be ignored. Good pain and bad pain work with a big difference. When your body wants to stop or take a break, use this advice. Your brain may refuse but all the hard work is done by your body.
8) Mix up intensity
“Work harder every day,” now forget that rule. Change your intensity level regularly and take a day off for one muscle group or another. Consider separating your workouts for your arms, legs, chest, and back. When working out your schedule, make sure that none of your muscle groups will feel tired.
9) Rest days are more important than you may think
Sleep is definitely the key, but days off are just as important. Give different parts of your body rest on certain days. Such periods restore muscles, and you’ll feel stronger and more energetic when you return to your new workouts. By loading yourself with hard work, you will sooner or later feel tired and demotivated.
10) Get a massage
There are several ways to recover from the workout. But in addition to stretching, you can choose to get a massage. Relieve tension from your muscles while eliminating excess lactic acid. If you don’t have time to visit a massage parlor, get a foam roller or Theragun and relax at home.