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Fitness Wisdom Wednesday – 5 Ways to Beat Workout Burnout
My coworker came to me the other day and suggested I write about how to beat workout burnout. She wanted to know how to plow through exercise plateaus and continue seeing results. So here we are!
We’ve all been there. Here you are chugging along with a new fitness routine on Total Gym or in the gym and you’re seeing great results – whether it’s weight loss, muscle tone, increased speed or endurance. Then a few weeks pass doing the same routine but the results seem to halt in their tracks. What gives? Welcome to your plateau. A plateau is when the body naturally becomes immune to repetitive exercise over time, stopping any potential progress.
Good news is there are ways to prevent exercise burnout. Here are some simple tips:
- Vary your workout schedule. Instead of working out every Monday, Wednesday and Friday, mix it up by working out a few days in a row then take a rest day. Keep this up for a few weeks to help reprogram your body and avoid hitting a plateau and save muscles and joints from constant pounding.
- Try something new for a week. If you’re no longer seeing results from your usual routine (e.g., running), then try switching it up by taking a week off to do something new. For example, try a mind/body exercise like yoga or Pilates. While yoga or Pilates may not give you the intense sweat session you’re used to, that’s OK. You will be strengthening and stretching important muscles needed to support your current routine. This way you’ll feel more rejuvenated when you head back to running.
- Incorporate interval training. You don’t need to go all out in every workout. Instead of going for complete burnout, try incorporating intervals to challenge the body in new ways. I remember my triathlon coach told me that even the world’s top athletes like Lance Armstrong don’t go full press when training for their races. Instead they often take it slow to work on their endurance and form. Vary up your routine by incorporating 30 second to 1 minute intervals that include a faster pace, steeper incline or higher resistance.
- Cross-train. Cross training is imperative to avoiding a workout plateau. Try new activities like weight lifting, plyometrics or other new fitness activities to improve your chances of seeing results. Using your muscles in a new and different way will prevent burnout – and it’s fun!
- Take time off. This may seem counterproductive but on the contrary it’s actually quite efficient. The body needs rest to let muscles and joints recoup after a hard workout session and to keep the body from automatically plateauing. Try taking a full rest day after every two to three days of exercise. It may seem tough but trust me, it works!
Now get out there and beat those plateaus!
Cassie is the Communications Manager for efi Sports Medicine/Total Gym and a published fitness writer
