How To Avoid Burning Out With Your Exercise Routine

It’s easy to get down when you’re tired, busy and stressed. If you’re training for a marathon or another event, and have other commitments like a job and family, you’ve probably experienced some version of a ‘burnout’.

Your body operates in waves of ups and downs and knowing how to roll with it takes patience and understanding. Take a moment and ask yourself these 5 questions below that are some important aspects in life that are in your control.

1. Are you drinking enough water and staying hydrated?

Every cell in your body is connected and if you can improve your cellular health you can make dramatic positive changes in your appearance and even slow the aging process. Dehydration is somewhat insidious. You can’t always tell when it’s starting. We don’t really have a ‘fuel gauge’ like your car, so there is no way to tell if you’re full or even approaching empty, and thirst is typically a poor guide. Early signs of dehydration may include poor concentration, headache, and inability to think clearly. Most people are chronically dehydrated as it is before your thirst kicks in. To avoid dehydration make sure to drink 16 ounces before an event or session so have some extra fluid in your system. You don’t want to suck down two glasses of water and run out the door for a run so wait about two hours before engaging in your activity of choice. During the Roworx Classes I constantly remind people to drink and you should work through a water bottle within 45 minute of any class. The overall philosophy of hydration can be discussed in a three-part approach to help you lose weight, gain energy, and improve your skin.

EAT YOUR WATER – Drinking 6-10 glasses of water a day is not what I’m talking about… You need to eat your water! The absolute best source of hydration is the water you eat while digesting raw fruits and vegetables. The water in fresh fruits and vegetables does not get flushed through like drinking water does; this water is released more slowly. I know most of us don’t want to drink water and would rather have Diet Sprite or pomegranate-acai juice or a Frappuccino. Well, water-phobes, I have good news for you: Turns out, you can eat your water and still reap all of H20’s benefits, plus more. Here’s some juicy news: Drinking water isn’t the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. Eating a three-ounce cucumber is like drinking three ounces of water. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner’s performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace.

2. Are you eating the right foods?

With today’s busy lifestyles from busy moms to traveling executives to active seniors it’s easy to miss out on the nutrients we need from fruits and vegetables. That’s why adding Juice Plus+ to your diet is an important step for you and every member of your family. It’s a simple, affordable way to fuel your body with good nutrition. New studies find that an individual should now try to consume up to 10-12 servings of fruits, vegetables, and berries a day. Unless you have a private chef following you around every day and making sure meals are prepared you probably are not getting enough fruits, vegetables, and berries in your diet. Most of us suffer from a daily fruit and vegetable consumption gap. Putting the right foods into our bodies is a struggle.

Fast food restaurants and all-you-can-eat buffets lurk on every corner. Fat, salt, and sugar have been added to almost every package on the shelf at the grocery store. Grabbing a bag of chips or a can of soda at the convenience store is easier than peeling an orange or tossing a salad.If you’re experiencing a chronic lack of calories it’s easy to get hangry. If you’re relying on quick food or prepared meals, your micro-nutrients may be off track. Take a look at your daily habits and make sure you’re not deficient. A chat with a nutritionist can help. Keep healthy snacks handy. Consider supplementing with Juice Plus.

3. Have you taken on too much?

If you’re working a full time job, taking care of a family, kids, and entering every single every on consecutive weekend it might be time to reevaluate your schedule. Throw in some serious endurance racing goals and a few home related emergencies, and you hit the stress overload. Too much stress will generally make us anxious and unhappy. Take time to prioritize your life. Back off on what you need to, until you feel less unhappy about life in general.

4. Is your fitness regime working for you or not?

The Roworx Indoor Rowing program offers a group exercise that’s low-impact, high efficiency, and great for building strength and endurance. Roworx also utilizes the Concept2 Rowing Machine and light dumbbell weights. Our clients span all experience levels, ages and abilities. Anyone can row – you control your own pace and resistance. The ability to control your own resistance allows you to maintain rhythm with the group, while selecting your own difficulty level. Inside the boathouse, anyone can take the one-hour indoor rowing classes and the views are spectacular. We just a few feet away from the water with panoramic views of the sunsets over Marine Stadium in Long Beach. These classes are usually also paired with strength training techniques in order to get the best possible workout. Meet our friendly, knowledgeable rowing instructors or check out some of our equipment.

The benefits of rowing? It burns up to 800 calories an hour—that’s more than running! And, because it’s no impact, it’s easy on the knees. (Read nine more reasons to start rowing.)

5. Are you sleeping enough?

Make sure this is a top priority and something that you can try and maintain consistency. Lack of sleep can lead to weight gain, depression, poor health, low energy, and sickness. The No. 1 solution to fatigue and emotional discord and is to simply get more rest. On average the body needs around 7-9 hours of consistent sleep every single night to operate at the best levels. Your mind and body need time to rest and absorb the life and athletic lessons of the day.

Keep it fun; keep it balanced. Stay aware of your overall mental state. Keeping your life manageable will help you maintain a generally positive attitude, which has a great impact on your eventual race day performance.