Tricks To Avoid Workout Burnout

When it comes to getting and staying fit, consistency is a major component to success. Ensuring that you regularly eat nutritious meals and exercise week after week is mandatory. But, too much of a good thing can actually be harmful. Exercising too much can not only lead to injuries but also to burnout. Burnout is a genuine toxin that commonly plagues those new to exercise. This is one of the major reasons that so many people quit workout programs before they barely have gotten started.

As with most things in life, moderation in exercise is very important. A consistent and moderate exercise program varies by individual (and fitness level), but in general you should start slow and build from there. An effective workout plan will slowly increase both your exercise frequency and intensity each week in a safe manner.

Here are some quick tips to help you avoid workout burnout:

1. Don't overdo it in the beginning. Start with as little as just two 20 minute sessions per week and build slowly week after week.
2. Workout at home. You'll be able to save travel time and avoid the "can't get to the gym" excuse.
3. Watch for over training signals which include: loss of appetite, lack of progression, extreme fatigue and recurring injury.
4. Start slowly and try to manage your motivation so that it lingers rather than waning after a few short weeks.
5. Make at least minor changes to your workout routine every four weeksCompletely change your routine at least every 8-12 weeks.
6. Don't do the same exact workout every session. Try 2-3 different workouts per week.
   Strive to try something completely unique and different every few months.
7. Take a week off from exercise every 3-6 months.Alternate between 2-3 different cardio machines (or options) within a given workout. Try 5-10 minutes of each to stay interested.

Overcoming Exercise Excuses

You've told yourself dozens of times that tomorrow you are going to start exercising. Yet, tomorrow has come and gone, and you still haven't starting moving. So, what's holding you back? What excuse seems fitting today? It's time to face your excuses head-on so that you can overcome them and choose to live a healthier lifestyle. Here are two common excuses for skipping exercise along with ways to combat them.

I'm Too Fat (or out-of-shape): Unless your physician has forbidden exercise, then it's very unlikely that this excuse has any validity. If you are extremely out-of-shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes. That's okay. You can gradually add more time each week. If walking is not an option, then you could try some pool exercises. At the very least, you can start by getting active while sitting. There are many beneficial strength training exercises you can do while sitting.

I Don't Have Any Exercise Equipment: Nice try, but it doesn't require special equipment to get your heart pumping. Don't underestimate what you can do with things that are already in your house. For example, if you have a flight of stairs in your house then you've got an awesome way to get your heart rate up with through walking or running the stairs. Grab soup cans or milk jugs filled with sand to immolate dumbbells for strength training exercises. Try push-ups and tricep dips and you'll quickly realize how hard your body has to work when just using it's own weight.

When you find yourself making an excuse not to exercise, read through some of the above tips again. And, remind yourself of all the many benefits of working out: lower body fat, decreased risk of many diseases, reduced instances of depression, improved bone density, reduced risk of injuries and many more.

Mental And Emotional Health

Taking care of your body is a powerful first step towards mental and emotional health. The mind and the body are linked. When you improve your physical health, you’ll automatically experience greater mental and emotional well-being. For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood.

In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings. Don’t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, you’ll be better prepared to deal with challenges if and when they arise.

The Three Intensities of Exercise

Exercise is physical exertion of the body. The aim of exercise is to achieve a beneficial level of fitness and health, both physically and mentally.

There are three different intensities of exercise; light, moderate and vigorous.

• Light exercise generally allows you to talk at the same time. Examples of light exercise include going for a walk, or doing some light housework, or gardening.
• Moderate exercise should make you feel slightly out of breath. You should feel slightly worn out, but not to the point where it is unbearable. Example of moderate exercise are going for a brisk walk, or walking up a hill.
• Vigorous exercise should make you breathe rapidly, and you should feel like you are just at the point where you are pushing your body's boundaries, without doing yourself any harm. Jogging, cycling, swimming and weight training are all vigorous forms of exercise.

It is important to start slowly with light exercise before increasing the intensity, and you should remember that everyone is different. What might be easy, or moderate exercise for one person, may be vigorous for another.

Are you doing the best you can in every dimension of your life with Love?

Do The Best You Can

Do your best - the very best that you know how to do in every dimension of your life - then let go and let life do the rest.

A huge fire broke out in the forest. All the threatened animals were scared and fled, except the hummingbird, who decided to stay and put out the fire. It flew to the nearest river and picked up a few drops of water, then came back and put them on the fire. The other animals watched from a distance and made fun of the hummingbird. The more they mocked, the harder the hummingbird worked, persistently and patiently bringing its little drops of water. “What are you doing?” the animals asked. “The fire is overwhelming. How can you make a difference? You are too little anyway.” The hummingbird answered, “I’m doing the best I can.”

(passage by Zoe Sallis )

Are you doing the best you can in every dimension of your life?