Have you ever hit the wall when you're exercising? We're not talking about an actual wall here, we're talking about that point of no return when your body says "Enough" and refuses to do anything else. Most of us have hit it once or twice, but during the summer months, it is all too easy to overdo and we may not even realize it until it is too late. Here are some tips on how to avoid hitting that wall during exercise.
1. You've got to listen to your body.
If you feel strangely tired or weak, you need to stop immediately. Your body is telling you that it simply cannot keep up. This is not the time to drive yourself - this is the time to say ok body, I hear you, and I'm going to take a break. There is no shame in taking a break, or even calling it a day. It is better than harming yourself and trying to come back after extreme exhaustion.
2. You've got to stay hydrated.
One of the main reasons we hit the wall when we exercise is due to a lack of fluids. Your legs start to cramp up and you may start to feel a bit spacey. These are all signs that your fluids are too low. Again, take that break, drink some water and give your body time to bounce back.
3. You've got to eat if you're going to exercise.
It doesn't matter how strict your diet is, if you're going to exercise, you're going to need some fuel for your body. The key is finding the right kind of fuel. Look for foods that are rich in protein, such as low fat cheese, and add a few nuts and a piece of a fruit. This is the perfect balance of carbs/fats/proteins and it will help you exercise longer.
You also need to learn to recognize the signs of hypoglycemia if you are trying to exercise while on a diet. Low blood sugar is quite common in dieters and it's tough to beat. Symptoms include shaking, confusion, loss of vision, palpitations, and passing out. Your blood sugar is serious, and you don't want to mess with it. Eat a balanced diet and always remember to fuel your body before you exercise.
4. Start breaking up your exercise routine when it is hot out.
You may be on a 60 minute a day cardio exercise plan, but if it's sweltering inside the gym or outside, you won't be able to do that much exercise and stay healthy. Break up your cardio into 3 blocks and try to space them out so you don't get overheated. Try exercising at a different part of the day to beat the heat if you really want to get that full hour in.
These are just a few hints to help you stop hitting that wall. This is a serious problem and it is not something that you should overlook. To get fit, you've got to be healthy!
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Originally posted 2008-08-21 05:35:51. Republished by Blog Post Promoter
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4 comments ↓
[...] Weight Ladder shares four tips on how to avoid hitting the exercise wall. [...]
This is all very true and accurate. Its very important that (blog) writers are straight to the point because there is no better phrase to describe modern online info searchers than “Short attention spans and impatient”. You hit it right on the nail with this post. Great job, nice work!
The four tips you give in this post are no-doubt the most important tips for anyone to avoid overtraining.
Keep up the fantastic work, fitness expert!
If you would like to return the favor and comment on my website, FitnessFoodFight.com, I would greatly appreciate it.
Nice post. I think the one about staying hydrated is especially important. Especially for people that live in hot climates like me (I live in Vegas).
But I also remember a while ago I had a really tough workout without eating first and I had one little swig of water and was throwing up everywhere, so it’s important to eat also.
Ken Rogers
You are right on point here. You have to be careful not to overtrain your body. This word is thrown around a lot in the fitness community and is sometimes used too liberally. For those that don’t know overtraining is when your exercise volume and intensity exceeds your body’s recovery capacity. If you are over training you will cease to make progress and can even lose strength!
Another way to “hit a wall” is by doing the same routine and exercises for too long. Your body will get used to the same routine and you will not grow. Every six weeks or so I make sure to switch up my workout routine to avoid this.
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