Fitness is essential if you want to live a healthy lifestyle, but how do you know when it’s too much? Starting a fitness journey can even become addictive at times, but even if you are seeing initial results, you don’t have to constantly set new goals and train harder and harder. In fact, pushing your body too hard or too fast can lead to injury and fatigue. Instead, focus on slow and steady results and follow these must-know tips to avoid burnout during training.
Mix intensity
Don’t try to push yourself as hard as possible every day. Vary intensity levels and give rest days to certain body parts so you don’t feel overworked. Consider splitting your workout days into a leg day, core day, and arm day to structure your weekly routine and ensure no muscle feels tired compared to the rest.
2. Don’t give in to muscle memory
Mixing it is essential. If you do the same routine every time, your body will never grow or adapt; This is known as exercise plateau. The more diverse activity you add to your regimen, the less likely you are to get bored and the more positive changes your body will experience.
3. Restoration is activity
Do you feel like it’s not a workout unless you’re shaking and sweating profusely? Learn how to extend your definition of activity to include restore. Walking and yoga are perfectly valid forms of activity that help you treat your body like the sacred temple it is, instead of overworking it.
4. Rest days are important
Sleeping every night is key, but so is taking days off! Rest days allow you to recharge and let those new muscles develop. When you return to your exercise routine, you’ll feel more refreshed and energized than if you were burning the candle at both ends.
5. Listen to your body
Just as we listen to our instincts in situations, we have to listen to our body and what it is trying to tell us. There is a difference between good pain and bad pain: when your body tells you to take a break or stop, listen to it! Your brain may be motivating, but your body is doing the work!
6. Way overweight
It may be tempting to improve your routine by adding extra pounds, but what you should always focus on is being overweight. If you sacrifice form and weigh too much, you could end up injuring yourself and needing to take a longer break from exercise than you want.
7. Finish the workout with a gentle walk.
If your muscles are sore after a workout, don’t overdo it with a stretching session. Instead, warm up with a gentle walk. It has a similar effect to a stretching session and will help reduce your heart rate, returning you to a relaxed state.
8. Eat right with post-workout meals
People always focus on protein, protein, protein when it comes to recovering and building muscle. But carbohydrates are the underdogs that we really need to focus on. Carbohydrates keep the body functioning and are necessary if you want to maintain and repair your muscles. Don’t be afraid to eat bread and pasta; At the end of the day, it can help you chisel yourself even more.
9. Get a massage or a foam roller.
The best way to recover from a workout (besides stretching) is to hit the reset button with a deep tissue massage. Get rid of those knots and tight muscles while eliminating excess lactic acid; It also works wonders to refresh your mood and your outlook on working out. Massage parlor closed? Invest in a foam roller or Theragun and scrub.
10. Don’t get hung up on numbers
A number on a bathroom scale is just that: a number. It doesn’t take into account smaller waists, muscle gains, or bloat. If you really need a scale, we suggest investing in a body fat scale, which provides better details about your body composition and doesn’t leave you embarrassed or guilty. The same goes for obsessing over reps and doing a certain amount of them. This can become overwhelming and lead to poor mental health. Remember: the key to training success is quality over quantity.
These tips will help you push your body to a healthy limit, while learning how to properly recover from those intense sessions. Integrate them and start seeing results as soon as possible!
