As much as exercise is good and effective to your body, it can all turn bad if it not well regulated. It is important to learn how to control burn outs and when it happens, there is a need for you to do something. Here are some of the signs you may be burned out:
Feeling tired always - doing other tasks becomes harder because of the muscular aches and pains.
Sleep problems – If you’re having trouble sleeping even when you are tired, or if it takes you a while to fall asleep when you go to bed, it’s time to re-evaluate your exercise.
Your performance goes down – everything you do now requires much more needed effort or there is a decrease in strength especially when doing weight-training exercise. Your initial small weights now look much heavier.
Decreased appetite - even though your body usually craves for nutrition replacement at such point, many people usually opt for sweeteners like candy, sodas and chips which otherwise are not healthy.
Steps you can take to avoid burn-out Get enough rest: Take some time off from training. Take at least a week for your body to recover fully. During these period, your body will undergo what we call a repair mode period where more strong and efficient muscles will grow and replace the weak ones. So take enough rest.
Slow down: Don’t be in a hurry to get back to the gym or to your exercise. Getting back too soon might just bring up other related injuries because your body hasn’t fully recovered. You main priority should be to recover well and the sooner you do, the more you will be fit enough to get back and continue. In the meantime, the only thing you must consider maybe is just to do some light exercises like walking at a very steady pace but nothing that requires a lot energy and effort.
Eat meals that have sufficient nutrients: Without the necessary required meals, you won’t be able to recover well and on time. Your meal at this point should consist of slow digesting carbs like sweet potatoes and brown rice which will help to boost your energy levels. Include protein like fish, chicken, turkey and meat in your diet to help rebuild the worn-out tissues cells and muscles and healthy fats that will help reset and regulate your hormonal balance. Ensure you also add veggies and fruits to the menu to boost your immune system.