Doing any fitness routine or exercise is by and large a very tiring activity on a daily basis. Accordingly, expect your body and muscles to experience usual fatigue every now and then. However, there is something possibly inadequate on these routines if you think you are experiencing an unexplainable amount of stress and burnout before and after doing it.

Generally, burnouts are results of working out too much or excessively. For instance, you intend to spend full hours of working out on a rowing machine without stopping or pausing just because you intend to replace the times and days you missed exercising. Consequently, your body cannot take too much of it and will eventually lead to stress. And certainly, you don’t want to reach this point.

Now, the question is can burnouts be really avoided?

Although exercise and fitness routines are indeed exhausting in general, burnouts may apparently be avoided. These are the 5 best and most effective tips on how to avoid burnout:

  1. Ease into it

The very first thing you have to regard especially in matters relating to fitness routines and exercises is that you have to take the pressure off. Undoubtedly, all things that start with great intensity flame out quickly and eventually. It is much better to start your routines with simple and small amounts alone. Little by little and day by day, you may opt to improve your routines until eventually your work outs are already indeed a part of your lifestyle.

You don’t need to rush things out especially when it comes to your fitness and health. You have to be very careful and easy on yourself because your body will be the one to suffer at the end of any day.

  1. Recover for 1-2 days after strength training

Aside from working too much, burnouts are also results of insufficient amount of rest regularly. If you are fond of doing different exercises and fitness routines especially the ones focusing more on strength trainings, you must understand and take into considerations that your body needs to rest as well.

Strength trainings and work outs usually require the use of immense amount of resistance which apparently helps the muscles to grow stronger and improve endurance. It is very much advisable to take a 1 up to 2 days of full rest after subjecting your body to such training. This will allow your body and muscles to recover fully from the training. Subsequently, your work out performances and trainings will be much more efficient when you are to undergo the same training after being fully recovered.

  1. Make minor changes often – Major changes regularly

Minor changes such as changing locations and place of workouts are very much essential in your fitness routines since this will improve your determination and will power in totality. These kinds of changes are usually advised to be done on a weekly basis. In addition, you may also alter the usual rotations of your workouts and routines to inhibit additional challenges on your end. This will as well allow your body to not simply adapt and be used to the routines.

On the other hand, making major changes is as important as the small and minor ones since such changes will enable you and your body to imporve futher when it comes to fitness concerns. You may opt to add other extra fitness actvities such as yoga sessions and alike. Moreover, you may also add other gym equipment to enhance further your routines and other muscles.

  1. Mix up machines

It is a common and usual scenario already in the gym or any fitness center that you will run to your most favorite equipment and machine because that is the very thing you like doing all throughout your routine. However, it is always best to subject your body and muscles to another machines and equipment which actually will allow your body to be free from stresses. Changing and mixing up machines and equipment will apparently avoid you from getting burnout.

You may change machines or equipment every 5 to 10 minutes of your total workout time. This will actually enable your body to be challenged further.

  1. Make workout more fun

Lastly, you must always note that workout doesn’t mean you have to always work and stress yourself out. Your routines must be fun and enjoyable as well. Keep a balance between your goals and interests. It is much recommendable for you to seek for new and fun ways in engaging your body and muscles to several workouts.

Although your fitness goals in totality are actually a self and independent path, you are actually allowed to socialize and mingle with others who share the same goals. Accordingly, meeting new friends and acquaintances will create a more fun and non-dull environment which results to less stress and burnouts.

Ultimately, you can avoid stressing out too much yourself and your body by understanding and following these tips. Consequently, burnouts will cause no problem at all on your path to your fitness goals.


Author Bio: Scott Murphy rowed crew at college in upstate New York and still has the same passion for the sport over 20 years later. He is a regular contributor to allrowers.com, a site offering reviews, workouts, industry news and education about the benefits of rowing and regular exercise.

 “It is good to have an end to journey toward; but it is the journey that matters, in the end.” – Ernest Hemingway

Murphy insists that anything that can go wrong, will go wrong.

He hasn’t been proven wrong yet. If you are banking on arriving at the airport at the last minute, you will definitely miss your flight. If you save $2000 for a $1900 trip, the money won’t be enough.

We live in a world that craves perfection through planning. But can you actually plan a perfect trip and enjoy it more than you would if you were just a free wandering spirit?

People seem to think that ironing out every detail in their plan will lead to a smoother and more enjoyable trip.

You’ll be surprised to learn that not giving much thought to a plan can lead to you enjoying your trip even more. A fixed plan forces you to have so many fixed variables. When you design your trip around so many variables that you have no control over, you set yourself up for many disappointments. On the other, when your plan is wide open and anything within reason goes, nothing really can go wrong and nothing goes wrong.

Actually, your trip really doesn’t have to unfold a certain way. It is all in your head. When you go on a safari in Africa for instance, you are going on an adventure. Itineraries change as you discover more interesting places to view animals. To stick to a safari itinerary just because you had planned it so is counterproductive.

Travel is an experience and I think you should let the whole occasion unfold before you as though it were a morning glory welcoming daybreak.

I totally agree that embarking on a journey headfirst without planning some things out is unwise. What you should do, however, is to think of the process as preparation rather than planning. When you are prepared, no matter the occasion, you’ll perform well.

You don’t want to be unprepared. You also don’t want to be inflexible. So put together a general structure for your trip. The paradox is that not planning at all can lead to stress as indecision on what to do begins to weigh you down. Having some kind of structure will help avoid stress.

There are several things that you should know. Precise timings such as when your bus arrives and departs or when gates to attractions close should be paid attention to when drawing a general structure of your trip.

You also need to know what the weather will be like and what the hosts’ culture deems as acceptable behavior.

The whole point of this is freeing your mind so you are able to enjoy the present moment. When you are at a given attraction, you don’t want to be worried that you are overspending time at the place and that you’ll miss out on something else that you had previously planned to do.

It’s not so much the number of attractions you get to visit but the quality of your experience

The beauty of not having a rigid plan is that you can change your mind whenever you want. If you don’t like a place that you thought you would enjoy hanging around at, you can bounce off to the next attraction without a thought.

Do you feel drained in the middle of the day while you’re working? It’s a common experience in the office that you feel lethargic, bored or sleepy at work. Here are some tips on how you could stay active to survive your workday.

  1. Exercise at Your Desk

You may think that you can’t exercise at your desk, but believe it or not, you really can! By doing simple movements, you can put in a considerable amount of exercise while seated at your desk. You can try lifting one leg off the seat, and then extend it straight and the lower it to the floor stopping short of getting your feet to the floor. Hold that position for a few seconds and then do the same for the other leg.  Do this for 15 counts for each leg. Try relaxing your stomach muscles and flexing them again for several counts. This helps you work out your abdominal muscles, transverse abdominus and lower back. To work out your shoulders and chest, place your hands on the arms of your chair and lift off your bottom off the chair.

  1. Stay Hydrated

Making it a point to drink 8 or more glasses a day is very important in keeping energy levels up.

Drinking fluids is essential for staying healthy, keeping bodily functions in check together with your heart, muscles and brain. Stay hydrated throughout the day at work by having a pitcher of water close by and drinking gradually within the day or make frequent visits to the office water cooler.

  1. Take the Stairs

Skip the elevator and escalator altogether. Stay healthy and inject some aerobic activity by walking up or down the stairs. This is just like when you exercise bike helps to weight loss. Climbing the stairs increases our heart rate and helps prevent high blood pressure, clogged arteries and weight gain. It improves muscle tone, bone density and strength. Taking the stairs also lessen the chances of having osteoporosis especially for the “desk jockeys” at work. This also improves your mental health. If you’re can’t think or just have that black canvass in your brain, take the stairs to help you think better. Stair climbing also helps your body release happy hormones; endorphins which will help you manage stress and tension in the workplace.

  1. Socialize

After sending an email, go to your work mate and discuss if they received your email and ask if they have any questions about it. Visiting colleagues is one way to stay active during your work day.  Walking to their desks takes you away from yours and walking takes the stress off sitting on your desk the whole day. It also increases mental alertness and at the same time conversing would bring about new ideas or strategies. This helps produce better work and with socializing, you have time to bond with your work mates.

  1. Have Walking Meetings

A walking meeting, simply put, is having a meeting while walking versus the conventional meetings that are usually held in conference rooms, hotels and coffee shops. Walking increases creative thinking. It also creates a venue for a more productive and more honest exchange of ideas among the work mates than traditional meeting setups. Walking meetings also improve energy levels, focus and engagement. Since you are walking during the meeting, walking increases blood flow to your brain enabling you to express your ideas clearly and more fluently.

  1. 5 Minute Breaks

Set your alarm for 5 minute breaks to do stretching. The breaks can be put in spaced throughout the day to keep you energized.


Author Bio: Jennifer O’Neal is a lifelong cyclist, enjoying the thrill of an outdoor ride as much as the one on her indoor cycling bike. She regularly contributes to allexercisebikes.net, a leading provider of exercise bike reviews and education. Exercise bikes are helpful for weight loss.

It’s easy in today’s busy, modern world to get caught in a rut of bad habits. From eating poorly to not getting enough exercise, sometimes daily routines don’t provide enough time to make good choices for our minds or bodies. What’s more, the perceived cost of healthy lifestyles can be a barrier; gyms require monthly membership fees and organic products take up the majority of paychecks. However, with the rise in organic food production, Consumer Reports suggests buying organic can be cheaper than conventional groceries. And people don’t need gym memberships to exercise their bodies! Living well and nourishing yourself can be affordable when you consider the following tricks.

 

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Buy organic strategically. Higher prices on organic produce, grains, meat and dairy might scare you away from purchasing them. However, with some careful planning and creativity in the kitchen, anyone can afford to eat wholesome foods. Buy ingredients you can use for multiple meals and avoid specialty stores that charge more for organic labels. This might require shopping around to find the best deal, but since more and more stores offer organic products, the selection and pricing has improved over the years. For example, Kroger’s Simple Truth and Target’s Simply Balanced brands offer organic products for reasonable prices, plus you can use a site like Coupon Sherpa to track down Target coupons for additional savings. For more inspiration and tips, learn how Money Saving Mom feeds her family organic foods every week on just $100!

Drink plenty of water. Consuming water regularly is one of the healthiest things you can do for your body and costs little to nothing. Whether you prefer filtered water or drink it from the tap, always keep a reusable water bottle with you. Water filters help eliminate the need to buy bottled water, so invest in a good system that will keep you drinking throughout the day. Plus, opting for water over soft drinks and sugary fruit juices saves money when you go out to eat. If plain water bores you, try adding a slice of lemon, lime or cucumber (or all three!) to pep it up.

 

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Care for your skin. Taking proper care of your outside is just as important as staying healthy on the inside. Protect and nourish your skin on a daily basis with the best face serums for anti-aging, best-face-serums-anti-aging/, good-quality moisturizers, cleansers and a protective sunscreen. Look for products that have natural or botanical ingredients and aren’t loaded with chemicals. There are a variety of affordable organic skincare brands, but if you really want to save, make your own products.  Natural ingredients like lemons, lavender and oatmeal have been shown to have beneficial effects on skin, and are cost-effective ingredients. If you do want to invest in a professional product, wait for good sales or seek out coupons to save on your favorite brands.

Detox or cleanse your diet. Tweaking your diet and focusing more on whole foods with valuable nutrients is a smart move both financially and medically. At some point, everyone can benefit from a good cleanse or detox, but this doesn’t mean you have to pay premium for bottled programs. Cleaning out your system can be as easy as drinking lemon water every morning and giving up meat and heavy foods for a week. The benefits of a detox process include increased energy, better digestion and a healthier body.

 

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Exercise. Before you make the assumption that exercising entails a pricey gym membership, consider how you can work out from home. There are a variety of free apps and Youtube videos that guide users through simple, 20 to 60 minute workouts every day. If you work in an office, take a daily 15-minute walk during your beak. In the summer, go on hikes or visit the park for free exercise and fresh air. Not only does exercising help keep you fit, it produces mood-enhancing endorphins that make you feel happier.

Take personal time. Staying healthy mentally is just as important as physical health. Between work, personal life, parenting and other responsibilities, life gets crazy! Escaping the chaos once in awhile is not just okay, it’s recommended. Plan a “staycation” in which you take time off from work but stay at home (with the kids at the sitter’s, of course). This might be a good time to declutter and improve your home environment. Or, look for an affordable weekend retreat or a day trip that you can do on your own to reconnect with yourself.

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Try meditation. Sitting back and quieting the mind goes beyond the yoga studio. People who regularly meditate are less stressed, more focused, and often in better overall health. Get in the habit of practicing mindfulness either first thing in the morning or before sleep at night. You don’t have to put on new age music or have a fancy cushion to do it; just create a relaxing, quiet environment in which to practice. Not sure where to start? Try Calm, a meditation and sleeping aid app that helps guide you through practices.

Have an at-home spa moment (or day). Give yourself the spa treatment without the cost. A lot of the same luxuries you enjoy at a spa can be replicated in your own home. Set aside an afternoon or evening to treat your mind and body to a cleanse. Start with soothing music and your favorite drink, then soak in the bath for a bit. Make your own face or hair mask and light candles to set a calming mood. Cleanse and moisturize your skin or do a facial steam to open pores. You can even give yourself a manicure or pedicure, saving $30 to over $100! This beautification process not only helps you look and feel better, it allows you a few hours of uninterrupted personal time away from the hustle and bustle of everyday life.