I wanted to do a quick follow up post to my last one, Is it Workout Burnout? so that you can learn how to avoid and prevent workout burnout from happening to you. Not something that just happens to beginners, even the most experienced athletes can become burnt out the when they ignore the signs and keep pushing.
Staying consistent in your routine is the key to success so avoiding exercise burnout is important if you have goals to reach. Here are some tips on how to avoid workout burnout;
- Ease into it – if you are new to working out you’ll want to take it easy at first and allow your body and mind to adjust. 2-3, 30 minute sessions per week is a good place to start, gradually increasing over time.
- Keep things fresh – avoid doing the same routine every session, this will get boring fast and boredom decreases motivation.
- Switch it up – your routine should have minor changes every 4 weeks and should change almost completely every 8-12 weeks. Not only is this to keep things from getting stale but is also key in breaking plateaus.
- Rest – rest days are just important as training days. While at rest your muscles heal and grow and strength improves. You also lower your risk of injuries, reduce fatigue and avoid burnout.
- Reward yourself – set goals and when you hit them, reward yourself! Lost the first 5lbs, get yourself a deep tissue massage. Hit the gym all 5 weekdays this week? Treat yourself to dinner at your favorite restaurant.
- Get a gym buddy – having someone join you during your workouts is not only great for motivation and accountability but can make your sessions that much more enjoyable.
- Play – the gym is like a playground for adults and guaranteed, there are going to be some machines or accessories you will have a lot of fun with. Play around, learn new things and have fun with your workouts!