What is exercise burnout?
It’s very common for men to start a new exercise program at maximum intensity, with a strong desire to get results fast. Although it may seem like you are embracing a new exercise program with the best of intentions, being too intense too early can make you feel more exhausted than energised. It may even increase your susceptibility to injury. This is known as exercise burnout, and it is characterised by a rapid fall in motivation when the initial enthusiasm drops off.
Did you know? Exercise burnout can occur when people begin a new program of exercise a little too enthusiastically, and the initial motivation drops off.
What are the warning signs of exercise burnout?
Some of the common symptoms of exercise burnout include:
- a drop in your physical performance
- lack of energy
- reduced enthusiasm for training
- soreness in your muscles or joints
- increased irritability and mood swings
- disappointment at your lack of results
- past history of suffering from exercise burnout
If you begin to notice any of these symptoms during the first 2-4 weeks of a new exercise program, take a few days off. Listen to your body, especially if you start to feel tired or lacking in motivation.
Five ways to prevent exercise burnout
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Pace yourself and use rest days – Begin your new training program at a level where you feel comfortable. Train at a low intensity for 2-4 weeks so your muscles and ligaments can adjust to your increased level of activity. The body needs time to adjust and adapt. Make sure you include rest days that help your body to recover and keep your mind fresh.
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Look at the big picture – In the long term, you will get the best results by sticking with a program that gradually pushes you a little further each workout. Focus on where you will be in three months, not in three weeks.
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Use variety – If you get bored doing the same thing every day, it may help to try a wider variety of exercises. Look for alternate activities that use different parts of your body, such as paddling for cyclists, or swimming for runners. You can also vary the level of effort during your workouts by alternating short, hard bursts of intense exercise with slow, moderate exertion.
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Have fun – To make health and fitness a regular part of your life, you must enjoy it. You’ll be far more likely to stay motivated if you choose activities that you enjoy. A great way to do this is to take up a team sport like volleyball or soccer, combining exercise with your social life.
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Seek professional help – If you have a history of exercise burnout, it may help to consult a personal trainer. They can design a periodised exercise program that pushes you at the right level, helping you to reach your goals and maintain interest.
Did you know? Some strategies which may help to prevent exercise burnout include using variety, pacing yourself, using rest days, and utilising the services of an exercise physiologist or personal trainer.
