Knowing when you’ve hit your limit
When it comes to exercise a lot of us are in the same boat by thinking we need to push ourselves to do better each time and in each session, but sometimes this can be to our own detriment. It’s a general misconception that in every session you have to smash it and push hard otherwise you don’t get anything out of it or get results. The truth is sometimes our bodies actually need to work at a different intensity for one reason or another.
This month I’m briefly touching on the importance of knowing when you need to modify your workout, take a break or even a rest day (or two!), and how this is an important part of anyone’s training routine.
Everyone has a limit and we need to try and tap into ourselves to find what that is. You could do the same workout on exactly the same day of the week, at the same time, but one week will feel different to the other. There are so many drivers that cause our workouts to feel different from time to time and these are both internal and external factors. Some of these include:
Weather conditions
The type of workout or route your taking (if running/walking)
Hydration, have you had enough water?
Sleep deprived
Emotional feelings. Was it a rough day at the office or is it just a busy time of year that’s absorbing more of you?
We need to really think about some of these factors before we start our training for the day. This could then make the difference between you over exerting yourself or actually making a positive impact. The truth is that we are always going to have days where we can handle more and “push harder”, and have days when we only have limited capacity. Coming to terms with this, and being ok with taking a lighter day will make you feel happier and still feel accomplished by completing whatever you can.
The other important thing to note is the days when you need to work at a lower intensity are a vital part of training, because you are still keeping your body moving and keeping your routine up. It’s just like that old saying “something is better than nothing right?” Let’s not forget however, if you do start a workout and all the signs are telling you to stop, then stop. You don’t want to end up physically exhausting yourself.
Once you’ve considered all of the above and you still don’t think you’ve got it in you for the day, then take a rest day. Your body will thank you for it and a recharge is always great. Just make sure you get back into it once you’re feeling good again. We don’t want to fall into a trap and let ourselves turn 1 day into 1 month. You still need to remain focused and stay committed to your training while factoring this in.
Now let’s look at some important tips to think about when you are considering all of those factors and how you are feeling:
Stay hydrated. Make sure you are well hydrated both before and after a workout.
Avoid coffee before a big workout. This can cause your heart rate to fire up more than you may want, as well as dehydrate you.
Work on having a steady sleep routine
Let’s recap. Listen to your body, and respond to what it needs. Don’t be afraid to pull back and do a lighter workout compared to what you might normally, it’s still going to be effective! Your recovery is more likely to be longer if you try and push through if all the stars are not aligned for you that day. And, last but not least don’t be hard on yourself if things don’t always go to plan. Dust yourself off and try again the next day :)
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