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 favorite 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 workout 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.
- Work out 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 to 12 weeks.
- Don't do the same exact workout every
session. Try 2 to 3 different workouts per week.
- Strive to try something completely
unique and different every few months.
- Take a week off from exercise every 3 to
6 months.
- Alternate between 2 to 3 different
cardio machines (or options) within a given workout. Try 5 to 10 minutes
of each to stay interested.
Lynn Bode is a personal trainer and
founder of WorkoutsForYou.com. She is certified by both ACE (American
Council On Exercise) and AFAA (Aerobics and Fitness Association of America)
and is a published fitness author. You can reach Lynn via email at
info@workoutsforyou.com or through her website at
www.workoutsforyou.com. |
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