Avoiding workout induced burnout

by Kim – Wednesday, 4. December 2019

Have you ever felt like you have a constantly rundown, have zero motivation hitting the gym and sweat it out? If that’s the case, you might be suffering from a bout of exercise burnout. An exercise burnout is like a work burnout, it happens when you’re consistently overextending yourself working out.

We want to point out the signs of a burnout and like to give you some tips to avoid it!

Mentally, you might be moodier and more irritable than usual and you’re feeling emotionally drained. You are more tired and when you’re working out, you won’t release as many endorphins during your exercises as normal. We know that an exercise burnout is a bummer, but it’s in your hands to get out of that vicious cycle. There are many strategies which can help you to beat this burnout. Here are a few which we consider as effective.

  1. The best you can do for your body and mind is to rest and recover. When you’re feeling burnt out, it’s your body’s way of begging for a break. Take your time and don’t stress yourself to get back in shape as soon as possible. Give yourself a day or two to relax or change your workout to some low-impact exercises. If you want to read more about the advantages of recovery then you might read the previous blogpost “a primer on sleep, exercise and recovery”
  1. Another way to get rid of the feeling to be always tired, fuel your body with some proper nutrition. A clean, well-balanced diet consist of lean protein, whole grains, fruits and vegetables will make you feel more energized and you’ll going to perform at your best.
  1. To avoid a lack of motivation and thus a burnout is to mix-up your routine or try something new. To get a new spur for being excited about your workout, you should set small, attainable goals to have something which keeps you on track. In our blog post about “how to avoid winter workout rut” we have some more tips to change your fitness routine.
  1. Last but not least, have fun during your exercises! If you’re feeling not comfortable at the gym, then go for a walk outside, hop on your bike, go hiking or swimming in your city. There are a lot of other options! Even our spin and power classes are a good choice for a mix-up in your workout routine. If you’re not feeling at your best, just talk to the instructors, they’ll take care of your individual problem and will guide you through the workout.

Winter season is very likely to give you a cold. You might have heard it a lot when you caught a cough or a cold: “sweat it out!” – The idea that doing a HIIT will cure you of the virus is a myth. Actually, it could even get worse… a high intensity workout requires higher-than-normal rates of breathing and in combination with a cough it can put additional stress on the body. That leaves your body in a vulnerable spot when trying to defend against a cold. So rather than overstress your body with workouts, try a gentler method! Of course, you shouldn’t avoid the gym if you don’t want to but do something light, like yoga, stretching or exercises where you’re fully in charge of your tempo. But to be clear, the key for a quick recovery is to rest and hydrate so that you won’t stress out your immune system any further. An obvious point but really important is to get enough sleep and maybe you can add some more vitamin D to your life to boost your immune system. Just remember until you’re feeling not like your full self again, no HIIT!