New year, new workout routine. Here’s how to avoid burnout

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We’ve all heard of burnout, whether by direct experience or by others who have experienced it, and it is a real threat to your mental and physical health. However, burnout is not exclusive to work-related exertions. It can also happen on a physical level when you start a new workout routine and go a little too hard at first.

Here’s the real deal: Workout burnout isn’t just for fitness newbies; it can happen to anyone. When you start a new workout routine (even if you’re fitter having done other types of exercise before), you can burn out by going too hard from the start, if you don’t take the right steps to recover and let your body adjust properly to the new workout you are adopting in your fitness routine.

“Every time you start a new workout regimen, whether it’s HIIT, running, or Pilates, you can expect your body to experience some kind of ‘natural shock to the system’. “, says Brooke Taylor, certified trainer and founder of Taylored Fitness. “Each time you incorporate a new type of training into your workouts, you recruit muscles in a different way,” says Taylor.

You may be thinking, if you’re already fit, why is it taking you longer than usual to recover from exercise? Or maybe you’re worried that you won’t make the progress you want because you’re in so much pain. all the time. Here’s why: When you adopt a new workout routine, like Pilates when you’re used to running, for example, your body uses different muscles or uses them in a different way than it’s used to. “Running activates your fast-twitch muscle fibers for hitting the ground and speed, while Pilates activates the small intrinsic muscle fibers surrounding your core, spine, glutes, etc. This can make you feel tired or sore. due to another type of activation.” explains Taylor.

If you feel really sore or tired after a workout, worrying about getting out of shape or losing progress, don’t worry. “It really just means you’re adding variety to your workout,” Taylor says. And adding variety to your workout is a good thing, BTW. “It is very important that you incorporate other cross-training modalities to prevent injury, the formation of muscle imbalances, and the maintenance of proper alignment. The same repetitive movement can lead to increased load over time , lead to tissue breakdown and cause injury,” says Taylor. . All of this just means that it’s not good to workout all the time, and variety is a good thing.

Keep reading to learn how to help your body adjust to a new workout routine and avoid burnout.

group of students at pilates reformer class

Each time you start a new workout routine, you use different muscles, which can make you feel more sore.

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5 Steps to Adjusting to a New Workout (Whether You’re Fit or Not)

“Every time you add something new, it’s very likely to hurt a little, because you’re shocking the body. You’re working the body in a different range of motion, recruiting muscle fibers in a different way, challenging your proprioception system and you might feel a bit defeated,” says Taylor. adapt.

Use a foam roller before every workout

“Make sure you take the time to lather up before every workout,” says Taylor. “Self-myofascial release will break down any muscle adhesions in the body, lengthening the muscles until what I like to call a ‘neutral state.’ That way when you add load, you don’t compensate as much and it gives weaker muscles a chance to recruit with forced control and precision.”

Warm up well

“Make sure you take the time to warm up properly. Especially when doing HIIT, running, or any other high-impact workout, so the body has time to get the blood flowing,” says Taylor. She suggests warming up on a treadmill, elliptical or Stairmaster, or doing dynamic mobility exercises. “Especially in the colder months, when your muscles are naturally tighter and joints can hurt a little more, the last thing you want to do is go from 0 to 100.”

Stretch after every workout

“Make time to do some static stretching after each workout. This will help bring the muscles back to a neutral state and relieve some of the lactic acid buildup,” Taylor says. She also recommends holding each stretch for 20 to 30 seconds and avoiding pushing your stretch too far or past your flexibility threshold.

Rest and recover well

“Listen to your body and if you need to take a break, take a break and have an active rest day in between. Recovery is key to building muscle, improving performance and body longevity,” Taylor says. You can also try an Epsom salt bath to help relax your muscles and body.

Do not forget about good nutrition

What you eat before and after your workout is also key to feeling good and recovering well. “Don’t skip meals. Be sure to eat every 2-4 hours, incorporating nutrient-dense foods into your diet, lean meats, vegetables, fruits, legumes, and whole grains,” Taylor says. . “The most important thing is to stay hydrated and replenish your fluids.”

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.

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