What Is exercise burnout and how to move past it
Regular exercise is essential for good health. However, there is such a thing as too much exercise.
Overtraining refers to when you work out too much for your body’s needs. It can lead to exercise burnout and an increased risk of injury.
This article will cover what exercise burnout is, its key signs, and how you can overcome it.
What is exercise burnout?
Exercise burnout refers to when you start noticing a stunt in your progress, and you begin to feel constantly lethargic, achy, and fatigued. It is physical, emotional, and psychological exhaustion caused by overtraining or engaging in intense physical activity for a prolonged period of time without adequate rest and recovery.
Signs of exercise burnout
Exercise burnout can lead to a whole host of negative side effects.
- You notice that your progress has plateaued (for example, you’ve not added any additional weight to your squat in the last few months)
- You’re feeling less motivated to get up and go to the gym or even workout at home
- You’re not enjoying exercise as much as you previously did
- You feel mentally and physically drained all the time, even if you haven’t worked out very much
- You have become more susceptible to injury
What to do when you’re experiencing exercise burnout
If you notice any of the following signs, it’s important to take action. Overcoming exercise burnout keeps you safe from injuries and enables you to enjoy exercising again and to continue making progress.
- Take a break: The first step in recovering from exercise burnout is to give your body and mind a rest. Take a break from your usual exercise routine and allow yourself to fully recover. Rest and relaxation are crucial for restoring your physical and mental energy levels.
- Listen to your body: Pay attention to the signals your body is sending you. If you're feeling fatigued, sore, or experiencing pain, it's important to respect those signs and avoid pushing yourself too hard. Give yourself enough time to fully recover before returning to exercise.
- Set realistic goals: Reflect on your exercise goals and set realistic expectations for yourself. Avoid setting overly ambitious goals that may lead to excessive pressure or burnout. Instead, focus on gradual progress and prioritize your overall well-being.
- Adjust your exercise routine: Once you're ready to resume exercise, start gradually and avoid jumping back into your previous intensity level. Modify your exercise routine to be more balanced, incorporating rest days, lower-intensity workouts, and a variety of exercises to avoid overloading specific muscle groups.
- Seek support: It's important to talk to someone about your experience with exercise burnout. Share your concerns with a trusted friend, family member, or a mental health professional. They can provide support, guidance, and perspective as you recover.