Whether you’re a iron man triathlete or a college football player, we’ve all been there— the workout all of a sudden feels stale and boring. Workout burnout is real and actually pretty common for a lot of fitness enthusiasts but it shouldn’t be taken lightly. Effects can range from feeling lethargic or unmotivated to not seeing results to getting severe injuries. Some of us even worry that we’ll never get back to where we once— but don’t panic! Why? Because it happens to the best of us and there are solutions to this problem.
How do I know if I’m burnt out?
Burnouts can manifest in various ways: physical, emotional, mental, fitness plateau, and adrenal gland fatigue. As a result, there isn’t a straightforward way to tell whether you have it or not. The first step is to ask yourself the following questions:
-Am I over-training?
-Do I go too hard every time I workout?
-Have I been moodier or more irritable than usual?
-Am I getting the results I would expect for the effort I have put in?
-Have I been feeling less confident?
-Have I been feeling unusually tired recently?
-Am I as excited about my workout as I once was?
Based on your answers, you should be able to assess where you’re currently at. If you want to get even more serious about it, consult with your doctor and consider taking some medical tests.
I’m burnt out. How do I fix it?
1. Switch it up! High-intensity workouts tend to lead to burnout more so than others because of the intensity level and because many people make it their only outlet. We recommend cross-training, which means incorporating different training methods to achieve full-body results. Changing things up will keep you out of a rut.
2. Workouts don’t have to be at the gym or in a class. Instead, try doing something outside. Go to the beach and play volleyball or go on a hike with your friends. We recommend that you take at least one day out of your workout week to change things up. Your mind will thank you for the change in routine.
3. Take time for yourself. Sometimes you just need to give yourself some time off. This is like hitting a reset button for your body and your mind. After a healthy break, you’ll feel reinvigorated to hit the ground running, feeling stronger and more energized.
4. Catch some rest and sleep. Rest days are vital to your overall well-being so take a day off (or two) from working out entirely. Instead, you can go for a nice walk or use the time to stretch. Muscle recovery can only happen when the body has the capacity and time to rebuild and recover.
5. Find your balance. Don’t be discouraged if you miss a day. No matter what, as long as you honor you and respond to your body’s needs, you will always be successful.