Har googlat lite, visar lite tecken på träningsutbrändhet. Bl a alla dessa:
https://www.verywellfit.com/ways-to-...ercise-1231388
Citat:
How to Know When You're Experiencing Exercise Burnout
Here are five signs you might be burned out on exercise.
You Keep Stalling
One sure sign that you might be burned out is procrastinating. Maybe you even put on your workout clothes, thinking you'll eventually get to your workout, but you continue to find other things to do. At some point, you end up deciding it's too late to do it anyway, so maybe tomorrow.
Burnout Solution: Keep it simple. If you're burned out, the last thing you want to do is tax your body with a long, intense workout. Instead, set some small goals and let that be your workout. Some ideas:
Take a walk around the block
Take 5 minutes and do some of your favorite stretches
Walk up and down the stairs for 5 laps
Do 10 squats, 10 lunges, and 10 pushups and call it a day
You're Just Not Feeling It
Exercise isn't always a joyful experience but, if you've been working out for a long time, you can usually find something positive about your workouts.
When you're burned out, nothing looks good about exercise and there's no workout you can think of that will get rid of that disenchanted feeling.
Burnout Solution: Try something new. When the love is gone, the last thing you want to do is go back to your usual workouts. This is the time to break out the bike and go for a leisurely ride, or drive to a park and just walk around at whatever pace you want. Play tennis with a friend or just toss a ball in the backyard.
Sometimes, giving yourself a break from all the rules is just what you need to remember that it can feel good to move your body again.
You're Exhausted
When you start feeling that fatigue, not just physical but mental fatigue, that may be a sign you're burning out. It's a general blah feeling that makes you just want to lie in bed until someone makes you get up.
Burnout Solution: Rest. Many exercisers think they have to workout every day and a lot of us do. But that's one thing that can lead to burnout if you don't give your body, and your mind, enough recovery time.
Give yourself permission to rest, whether you actually lie down and binge-watch a TV show or you just putter around your house or yard. Take structured exercise off the table, at least for the day, and see how you feel the next day.
Sometimes two or three days off in a row can make a huge difference when you come back to your routine.
You're More Tired After Your Workout Than Before
One thing a workout should do is energize you. Sure, there are high-intensity workouts that may leave you drained, but most of your workouts should leave you feeling better than you did before you exercised.
If you feel worse after your workout, that's a sign you may be overtraining and headed towards burnout.
Burnout Solution: This is the time to dial it down. Forget hardcore workouts or heavy weight training. Now is the time to do something soothing for your body. Try a gentle yoga workout or find a Pilates video on YouTube. Think of this as active recovery, a time for your mind to rest while you soothe a tired, overworked body.
You Feel Moody or Irritable
When you're overworked and overtrained, it's normal to lash out at others even if you may not know why you're doing it.
Your body is tired and that makes you less tolerant of the world around you. Any little thing may set you off and that may make you feel even more frustrated with yourself.
|
Hittade lite fler artiklar, de sa typ samma sak. Plus att det kunde vara en bra grej att kasta om sin träning och variera.
Just ikväll känner jag mig lite piggare, faktiskt, så jag tror jag ska träna imorrn. Men jag ska byta schema. Ska träna med lägre volym, och inte massiv konditionsträning efteråt (40 minuter på rätt hög belastning var tufft). Så tar det inte så j-a mycket tid heller, en del av det jobbiga med träningen nu har varit att jag måste avsätta 2,5 timma åt det, aint nobody got time fo dat.
Nåt sånt här jag jag funderat på ikväll:
Måndag
Stångcurl 3 set 6-8 reps
Preacher curl eller curl på bänk 3 set 8-10 reps
Sittande curl med bakåtlutande ryggstöd 3 set 10-12 reps
Chins 3 set nära failure
Stångrodd 3 set 6-8 reps
Marklyft 2 set 5-8 reps
Onsdag
Hantellyft bakom huvudet 3 set 6-8 reps
Pushdown kabel 3 set 8-10 reps
Dips 3 set nära failure
Press 3 set 6-8 reps
Hantellyft åt sidan 3 set 10-12 reps
Bänkpress 3 set 8-10 reps
Fredag
Omvända crunches 3 set nära failure
Crunches 3 set nära failure
Ab wheel 3 set nära failure
Breathing squats 1 set, massor reps. Är nyfiken på den här övningen. Knäböj är ju speciellt i o m att man via rest-pause kan göra typ... Jag vet inte... 12 extra reps (?) efter att man kört till failure.
Benspark 3 set 10-12 reps
Raka marklyft 3 set 6-8 reps
Sittande lårcurl 3 set 8-10 reps
Nån vadpress med raka ben 3 set 12-15 reps.
2-3 av vilodagarna i veckan så kör jag 20 minuter joggning. Joggning är nice.