When gyms and fitness studios closed in March because of COVID-19, many gym goers had to move to at-home workout plans. Many replaced the cable or plate-loaded exercises we would do at the gym with wine bottles, resistance bands, or body weight exercises.
But with this new stay-at-home routine came the increased liklihood of exercise fatigue.
WHAT IS EXERCISE FATIGUE?
In general, it is a state that can accumulate from various factors over time and can derail our best intentions. Symptoms may include fatigue, low motivation, and reduced performance and productivity, just to name a few.
The longer burnout continues, the more significant the symptoms on your physical and emotional wellbeing. The good news is there is a cure for burnout! Below are 5 tips to help you overcome home workout fatigue
1. Take a Week Off
Taking a week off of exercise is recommended throughout the year to aid in muscle recovery; especially with intense exercise regimes. Taking a week apart can help rebuild muscles and bones to a stronger state, and give your body the rest it needs for increased endurance and strength outcomes when returning.
2. Increase Your Recovery Time
Like I said above, resting is just as important as working out because it’s an equal part of the total process required to build strength, endurance, and muscle. Replace training efforts with active recovery like stretching, yin yoga, walking outside, and other low-impact movements.
3. Switch it Up!
Did you used to dance and stopped, but wish you never did? Have you always wanted to try a yoga or Pilates class, but never have? Sometimes, we need to change up what we are doing for a short-time period to get back to what we love to do. When we return to our typical routine or hobbies, we often come back feeling refreshed and rejuvenated.
The good news about this tip is that with the stay-at-home order, it is very convenient to try new activities out since you are in the comfort of your own home with online classes.
4. Get Outside!
Being in nature, can help with burnout. Outdoor workouts can appeal to those looking to do either high or low impact exercise. For those looking for a vigorous challenge in the outdoors, consider trail running while safely practicing social distancing. If low-impact or moderate exercise is preferred, walk or stretch outside.
Even if the outdoor activity is not the most intense exercise, breaking up the day to include more outdoor time, will help refuel motivation for at-home exercise.
5. Set New Goals
If burnout still occurs after trying the items listed above, it might be time to set a new exercise goal. If you are still working on your pre-COVID19 goals, ask yourself if the goal is still relevant? Also, is the goal not motivating you anymore? If not, and you need to set a new goal, ask yourself the following questions:
What do I want to achieve? Where do I want to be in four weeks? What is something new I have not done before that I would like to be able to do? Once you set the goal, set specific, attainable, realistic, measurable, and time-specific steps to move forward (also known as SMART goals).