Few things are quite as demotivating for your fitness goals than burning out – in terms of exercise – is. Especially when you have been absent from gym for some time, it can be all too tempting to burst zealously into your workout routine only to hit a wall. So, to help you keep up the good work, at a pace that works for you, here are some tips derived from Trifocus Fitness Academy’s fitness and nutrition courses that will help you avoid burning out.
1. Set Rest Days To Help You Avoid Burning Out
It is important to give your body time to recover. This is especially after a particularly intensive workout session. Otherwise, if you are a beginner, punctuating your exercise routine is helpful. Set aside one or two rest days a week to give your body time to repair its muscles and strengthen itself.
Alternatively, you could vary your workout schedule to target different muscle groups on different days. This will give each one time to recover as you concentrate on the next.
2. Vary Your Intensity and Programme
Going at maximum capacity constantly through all of your workouts is the quickest route to burning out. Not every exercise session needs to be impossible.
Remember as well to warm up into your workout instead of jumping right into it. Always ensure that you cool down near the end. This will reduce post-workout stiffness and aches. It will reduce the chance of injury.
3. Gradually Work Towards a Fitness Goal
If you are just getting back into gym, do not be over-eager to reach your fitness goals right off the bat. Instead, work out a plan that gets you there gradually and in a measurable manner. Slow and steady finishes the race while the brightest flame burns quickest – at least as far as exercise without much prior training is concerned.
4. Give Your Body The Fuel it Needs
If you are trying to get your body to perform, then you need to be feeding it correctly. Without the correct balance of nutrients, there is no way that your body can perform at its peak. If you find that you’re burning out too easily, take a careful look at your diet. Make sure you’re getting plenty of carbs, protein and water.
(PS: If you’re a personal trainer, you should take our Athletic Nutrition Course as this will help you hone your skills about athletic nutrition. Modules include:
- How to understand the different nutrients and the roles these play,
- Understand what the importance is of a balanced diet that has correct portion sizes,
- Understand how the body’s energy systems function,
- Acquire an in-depth knowledge of the body’s energy needs and expenditure,
- Create a meal plan for yourself or your client, and
- Get to grips with dietary guidelines, food pyramids and food labels.
(Check out our Athletic Nutrition CPD Course)
5. Quality Over Quantity
Lastly, burning out is often the result of trying to do more exercise without really paying any attention to doing it properly. With each and every one of your exercises – whether it be jogging, doing crunches or lifting weights – be sure to concentrate on your form, starting slowly at first and stepping it up when you’re sure you’re doing it right.
For more information on enrolling in sport, health and fitness courses that will change your life and those of the people around you, visit the Trifocus Fitness Academy website for course information, news and fitness blogs. Check out their Sport Psychology course!