>U Mom Knows Best: How To Deal With Exercise Burnout

Tuesday, September 24, 2019

How To Deal With Exercise Burnout

You have made some fitness goals and have been going to the gym regularly. You have even seen some results from all that sweating. Then it happens, life gets crazy and you can't seem to fit exercise into your day. You have lost your fitness motivation and start feeling guilty about not exercising. Take a deep breath and relax. it is ok to take a break from exercise.

 The other day when I was at the gym, I stopped to say hello to a lady that I see at the gym frequently. She usually arrives at the gym as I am finishing up my workout. I always ask her how she is doing. Usually, she just gives me the usual small talk and says things are good. Well, on this day, my gym friend was honest and said: "I am feeling bad as I did not go to the gym at all last week." I told her that it is ok that we take breaks from fitness as our bodies need rest. My friend went on to say that she felt guilty as she also ate tons of junk food, like chips and cookies, last week.

 I love that the gym where I am a member is small so I get to know people 

 After I gave her advice about not having junk food in the house, my friend told me that her husband had bought the junk food. So I talked some more with my friend and tried to encourage her that it was perfectly fine to take a week off from the gym. My friend felt better and said, "You should be a motivational speaker." That made me feel awesome as this is the reason I write about health and fitness so I can encourage others. I told my friend about my website and how I write about fitness tips.

I love observing people at the gym

 When I am at the gym, I listen to people talk about fitness and observe what they do. This inspires me and helps me to select what I write about. The one thing that I really notice while I am working out is most people tend to do the same workout routine day after day. I also noticed that most people are not happy when they are working out. Call me crazy but working out makes me happy.

 So friends always buy me fitness-related gifts for the holidays. When I work out, I listen to great music and move fast. This gives me that runners high that people talk about. Most people on the cardio machines are not moving fast enough to get that happy feeling. They are usually checking their phone. I want to tell these people to put away their phones and just get the exercise done.

Exercise Burnout is real

 Just like we need a vacation from work, our bodies need a break from exercise. I usually only exercise five days a week as I like to give my body rest. I work from home so I can be flexible with my workout routine. I usually run five days a week and visit the gym for three days for my weightlifting. I plan my workout schedule around the days my husband can get to the gym. My husband is doing a great job with exercise and meets me at the gym when he gets off of work. 

 Sometimes I just don't feel like working out for the day and I will take the day off or do a different exercise like biking or walking. When I take the day off from working out, I don't feel one bit guilty as I know that I will make up for that day another time. There are even times I take the whole week off from exercise, like when I am traveling, except when I am attending a fitness conference. and that is ok because I know that after taking a week off I will want to get back to my exercise. It may be just me but my body craves movement as fitness is my time that makes my body feel good.

How to avoid exercise burnout

 I think fitness burnout comes from when we do the same exercises day after day or when we make our fitness schedule too strict. It is good for our bodies to do different exercises as that means more muscles are being used. So I think it is a great idea to change up your fitness routine with different forms of exercise.  You might find that even switching the time you exercise might help. There are so many ways to get that daily exercise, so switch it up. 

 One day you can go for a walk and another day you can put on some fast music at home and dance. You can even get the exercise by biking for errands or by swimming. If you belong to a gym, try a fitness class like Spin Cycle or Pound Fit. Working out with a friend can also help so skip the gym and meet up with your friend for a walk around the neighborhood. You can even use your walking time to chat with your mom on the phone. As a mom, I enjoy it when my boys join me on their scooters while I am running. If you are a stay-at-home mom you need to check out these workout tips for moms.

Do a shorter workout

  You may feel like skipping a workout because you are short on time. Then just do 15 minutes of exercise instead of 30 minutes. Every little bit counts. That short workout is better than sitting on the couch eating a whole pint of ice cream. 

 You don't have to go hardcore to benefit from exercise even a short walk with a friend, a yoga session on YouTube, or some dancing while doing housework is good for your body. When I am short on time and have to clean, I will incorporate a couple times up and down the stairs to get some fitness in. I even walk fast when I am shopping to squeeze in some exercise. Check out some other ways to sneak exercise into your day.

Seek help

  Sometimes you just may need a bit of help to motivate yourself to exercise. You may feel tired in the morning or after a long day at work so you just don't feel like exercising. Sometimes you just might need a bit of energy and drinking a natural energy drink 20 minutes before exercising is what I do in the morning when I wake up before I go running or in the afternoon before I head to the gym. I find that 50-115 mg of natural caffeine gives me the energy I need to get an intense workout in. By the time the workout is over, my body has burned up the caffeine so I don't feel jittery. I don't recommend coffee as it may cause stomach problems.

Challenge yourself or set goals

 Another way to avoid workout burnout is to challenge yourself or set goals. I was getting tired of using the weightlifting machines at the gym so I challenged myself to try free weights and core exercises. I started out with two 10-pound weights, one in each hand and just lifted them in ways that made my muscles feel a slight burn. I also did different sets of situps and pushups. I set a goal of 2 months to do my new routine to see if I could get stronger and to see if it would tone my muscles. So knowing that I only had to do this for 2 months helped me focus better. After 2 months, I was able to do 10 pushups in a row! So that made me feel good!

Reward yourself

 Sometimes the best way to get the workout done is with a reward. This reward can be something to look forward to. When I am running, I run knowing that I can have a Salted Caramel Cold Brew Coffee Latte or a piece of chocolate when I get home. Another reward that I love is soaking in the tub with new bath salts or giving myself a spa treatment in the shower. 

 After my sweat session at the gym, I love to take a long soak in the shower or tub. I use this long soak time to wash away the sweat odor and exfoliate my body. I love using a scented plant-based body wash.

 Since I am spending extra time in the tub soaking, I use this time to pamper my feet. My feet are always dry so this 4 in 1 Foot Buffer & Brush helps me get the dead skin off my heels. This amazing foot brush also cleans the rest of my feet. I can remember to use this brush, I may just have pretty feet by summertime. This brush also gives my feet a mini massage. Did you know that a foot massage can help the overall well-being of your body? Different spots on your feet lead to different parts of your body. Head over here to see a foot reflexology diagram and see how to touch your feet for a healthy body.

Buy some new workout clothes

 Sometimes a new outfit may be a motivator to get some exercise in. Think about how a new outfit makes you feel and how it lifts your mood. So treat yourself to a new pair of exercise clothes or even a pair of new socks. 

Don't feel guilty

 If you miss a couple days of working out or even a week, throw away the guilt and don't beat yourself up over it. You will be able to get right back to your workout routine on maybe this is a good time to start fresh with a new exercise routine. 

 Just remember that exercise is good for your body and will help you feel good. My motivation for working out is to keep away diseases like heart disease, arthritis, and type 2 diabetes. Exercise has helped me to be able to manage my asthma symptoms and it helps keep my muscles from getting weak as I age. 

 I have gone through the change and have yet to experience a hot flash or night sweats. Exercise gives me natural energy and helps me to think better. So I am willing to spend 30 minutes 5 days a week for these health benefits and many others.

So take a break from exercise for a week or two. The break will help your mind and body. Then when you are ready to sweat again, your body will be ready.


Ben said...

I think rewarding yourself is good, but I also think making it suck less in general is also a great option. For example, I have a smartphone with almost every game console from yesteryear emulated on it, so I can play video games while I'm on the treadmill. It's pretty sweet.

AiringMyLaundry said...

Yup, I reward myself with a diet coke. Or sweets ;) I try to jog daily and sometimes I just don't want to, but I'm like, "You can have a brownie after!" And I will take breaks now and again.

GiGi Eats said...

Great tips! I interestingly enough never suffer from work out burn out because exercise is like my morning cup of coffee! It completely energizes me for the day!

Sarah Bailey said...

This is such an important topic to cover as exercise is something I think most of us can sadly burn out from and we need to remember that and make sure we don't over do it.

Jaredamy said...

When I get exercise burnout, changing my playlist helps! I also pretty much never get bored with walks!

The Super Mom Life said...

I haven't exercised in about a year. But when I start, I'm sure that I will struggle with this.

Fatima D Torres said...

thank you for these tips on ways to avoid exercise burnout. It's been tough lately trying to keep up with everything and my health.

Celebrate Woman said...

Tara, I love reading your posts, GRL! Yes, this burnout issue is real. But what I learned from my experience, just wait it out, if it happens, and do go back into the gym. Or walk. Or bike. Or swim or do anything that keeps the body moving.

Sherry said...

Doing the same exercise routine over and over again can get so boring. Switching things up is a good idea. I always listen to really upbeat music when I exercise. It really gets me moving.

Susan said...

I am so out of shape right now. I let my gym membership go because I wasn’t going often enough. I try to exercise at home but I need to be better about it.

Mom Knows Best said...

I too like to switch things up when I get near burnout.

Mom Knows Best said...

that is awesome that you can play video games while you exercise

Mom Knows Best said...

I too enjoy my exercise in the morning as it makes me feel so good

Gust si Aroma said...

Love your advice! They are all so useful and I need to remember them. I ove doing different exercises every time I go to gym!day a

Ruth I said...

Your tips regarding with excercise burnout is spot on. I had no idea what to do not until I read this awesome blog of yours. Yes to more years of achieving a healthy and fit body!

Sandra said...

Thank you for this! I didn't know I got the burnout until I read your blog post... this just made me acknowledge the fact that my negligence to my workouts almost daily is due to my burnout. I have to make things spicier and more exciting next time! :)

Why Girls Are Weird said...

This is awesome. I haven't even gotten into a routine yet and I'm struggling with that. Maybe you need to be my coach, hehe.

Rachel said...

I do think a nice workout outfit is motivating for me. I feel just more capable when I am wearing the "uniform."

Dibya said...

You have covered some really amazing points. I liked the idea of working out atleast 15 mins if not 30 mins as every effort counts

Enriqueta E. Lemoine said...

Great post as usual. I'm walking 5-6 times a week and swimming at least 3 times a week...

Anonymous said...

I do like going to the gym, because you can give yourself goals the try and beat, every time you go. But if you don't want to go one day, then thats okay too. Vicky

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