Training burnout

Workout burnout is a condition in which we lose the desire to exercise, despite our previous enthusiasm and regular workouts. 14 September is Training Burnout Day, but it is worth remembering that a similar phenomenon also affects sport. Feelings of fatigue, loss of motivation or aversion to physical activity can affect anyone - even the most committed clubber. Find out where training burnout comes from and how to deal with it effectively.

CAUSES OF TRAINING BURNOUT

The most common cause of burnout is too much training volume and monotony. Repeating the same exercises over a long period of time leads to boredom and a decrease in motivation. The problem often affects people preparing for competitions or training for a single goal, such as long-distance running.

A second reason may be unrealistic goals - if you expect results too quickly, frustration will almost certainly set in. With both weight loss and building muscle mass, realistic goals are important. It is a good idea to consult them with a trainer or nutritionist.

Burnout can also be influenced by external factors - stress at work, personal problems or lack of time to relax. At such times, training, which should be a pleasure, can become just another chore. Often, discouragement is also caused by a lack of visible progress, in which case it is easy to lose motivation.

HOW TO DEAL WITH TRAINING BURNOUT?

Fortunately, training burnout can be overcome. Here are some proven ways to do so:

• Break the routine - change your type of training or introduce a new activity. If you are strength training, try group classes, functional training or cardio.
• Appreciate the indirect effects - Don't just focus on one goal. Notice improvements in fitness, improved wellbeing or increased strength.
• Set realistic goals - Plan smaller steps and celebrate each one. This keeps you motivated for longer.
• Make news - Change the music, the time of your workout or train with someone you know. Sometimes a small change is all it takes to feel the joy of movement again.
• Give yourself time - A week's break won't destroy your form, and can help you regain your energy and motivation.

HOW DO YOU GET MOTIVATED TO TRAIN AGAIN?

Motivation does not always have to be at the highest level - this is perfectly normal. However, it is worth remembering why you started exercising. Recall your first successes, the satisfaction after completing a workout and the benefits that physical activity brings - both physical and mental.

Try introducing elements you've enjoyed before - a new exercise routine, a favourite playlist or shared workouts with friends. Regular activity is not only the way to get in shape, it's also a great way to reduce stress and improve your mood.

COACH SUPPORT AND CHANGE OF APPROACH

If you feel that you are finding it difficult to get back on track on your own, get the support of a personal trainer. A professional will help you set up a new training plan, tailored to your abilities and goals. At Just GYM, you'll find trainers who can not only help you achieve results, but also bring back the joy of training.

Remember - workout burnout is a natural reaction of the body and mind to overload. Sometimes you just need to rest, slow down and make small changes to feel the satisfaction of physical activity again.