Avoiding Exercise Burnout
 by
Lynn Bode
When it comes to getting and staying
fit, consistency is a major component to success. Ensuring
that you regularly eat nutritious meals and exercise week
after week is mandatory. But, too much of a good thing can
actually be harmful.
Exercising too much can not only lead
to injuries but also to burnout. Burnout is a real toxin
that commonly plagues those new to exercise. This is one of
the major reasons that so many people quit workout programs
before they barely have gotten started.
The motivation for someone to start
exercising is often sparked by major events in their life:
diagnosis of health problems, break up of an intimate
relationship or inability to partake in a prior favourite
past time. Motivation is powerful in the beginning and
provides what's necessary to take the first steps toward
healthier living.
However, this same positive
enthusiasm often turns into a negative because the
individual forgets another key component of success:
moderation. When an exerciser starts furiously and takes on
workouts that are far too frequent and/or far too intense,
then inevitably they burnout and quit all together.
As with most things in life,
moderation in exercise is very important. A consistent and
moderate exercise program varies by individual (and fitness
level), but in general you should start slow and build from
there. An effective workout plan will slowly increase both
your exercise frequency and intensity each week in a safe
manner.
Here are some quick tips to help you
avoid exercise burnout:
-
Don't overdo it in the beginning. Start with as
little as just two 20 minute sessions per week and
build slowly week after week.
-
Workout at home. You'll be able to save travel time
and avoid the "can't get to the gym" excuse.
-
Watch for over training signals which include: loss
of appetite, lack of progression, extreme fatigue
and recurring injury.
-
Start slowly and try to manage your motivation so
that it lingers rather than waning after a few short
weeks.
-
Make at least minor changes to your workout routine
every four weeks
-
Completely change your routine at least every 8-12
week
-
Don't do the same exact workout every session. Try
2-3 different workouts per week.
-
Strive to try something completely unique and
different every few months.
-
Take a week off from exercise every 3-6 months.
-
Alternate between 2-3 different cardio machines (or
options) within a given workout. Try 5-10 minutes of
each to stay interested.
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