We’ve all been conditioned to think that unless we “feel the burn” we’re not working hard enough when we exercise. However, there is a fine line between reaching that optimum fat burning zone and over doing it. Here are some tips to help you figure out when your exercise is hurting instead of helping you.

1. You feel pulling or popping.

This is not good! You want to feel a slow, fluid stretch and pulling should not be involved. If you feel or hear popping, this is also not a good thing. Stop what you are doing and slowly stretch while you cool down. This will help prevent any further injury. If you are in too much pain, you may need to seek some physical therapy to undo the damage.

2. You feel acute pain.

There is a big difference between “the burn” and physical pain. If you are seconds from crying out, or in actual real, physical pain, you are not doing the exercise correctly, or you are attempting to do too much. Stop, and once again, stretch out the problem area. If you are injured, seek help immediately.

3. Breathing is nearly impossible.

It’s one thing to breath hard after an exercise, it’s another to start gasping, or worse, vomiting. While this can be a normal reaction for someone that is not fit, it is not a good one. This means that you have overexerted yourself. Cool down properly and try to take nice deep breaths. It may take a few minutes to return to normal.

4. You feel dizzy or your heart feels like it is pounding out of your chest.

This is a sign that you have gone past the point of burning fat and entered your zone of “too much.” Start walking slowly and take deep breaths. If you are too dizzy to move, sit in a quiet spot but do not put your head between your knees. Have some water and drink it slowly. If your heart rate does not come down, you may need to get some help.

5. You cannot move the next day.

Being a little stiff and sore is one thing. Being crippled is another. While you’re not going to be able to go through your first few workouts without a little after workout soreness, you should not be in serious physical pain. This means that you did too much and took your muscles too far. Try soaking in a bath and avoid exercise for a day.

6. You have an actual injury.

This is the most obvious sign that you went too far. Whether it is a pulled muscle, or a broken bone, you need to make sure that you are not doing too much too soon. Work with a trainer to devise a safe workout plan that is built for you, not someone in peak physical condition. By being honest with yourself, you can train the right way and avoid injury.

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This post was contributed by Heather Johnson, who writes on the subject of online nursing school. She invites your feedback at heatherjohnson2323 at gmail dot com. If you are interested in contributing a guest post please send me an email at kevin [at] weightladder (dot) com

It’s all very well to talk of losing weight, dieting and getting fit. What some people do not realize is that not everyone is built the same, that other people are having a hard time sticking to a diet and exercise routine simply because they find it too tiring, literally, to go on. Their bodies feel exhausted due to a combination of a lack of nourishing food and a strenuous exercise regimen, and as a result, work and other activities slowly start to get affected. Questions are being raised as to whether the get fit plan was the right idea, and doubts are beginning to creep in as they try to battle with their will powers to stay the course.

Fatigue is a common problem encountered by thousands of people as they try to lose weight and get fit, especially if they’re just starting out. While a certain amount of tiredness is routine and expected, fatigue that affects your ability to do your job is just not acceptable. Fortunately, there are a few sensible things that you can do to prevent excessive tiredness as you endeavor to shed a few pounds and get fit in the bargain:

1. Sleep

   Sleep well, at least for eight hours a day. Sleep is the best rejuvenator of tired and sore muscles. If you’re cutting back on your sleep even as you work out and diet, you’re bound to feel fatigued all the time. So make it a point to hit the sack early and turn the lights out so you fall asleep immediately.

2. Supplements

   Supplement your food intake with vitamins that provide you with energy and nutrients. Vitamins A, B and E are absolute essentials to prevent tiredness, and if you’re dieting, you’re likely to cut one or more of these from your diet without realizing it.

3. Water

   Drink lots of water, and not just at one go. Replenish your body throughout the day with glasses of fresh, clean water to keep fatigue at bay. If you’re not replacing the fluids you’ve lost when you exercise, you’re bound to carry around a feeling of tiredness with you all day.

4. Breakfast

   Never skip breakfast as a way of getting slim. For one, it’s the most important meal of the day, and experts have proven that uneaten breakfasts only make you put on more weight. Secondly, if you take a detour around the breakfast table, you’re depriving yourself of your day’s energy supply. Fill up on healthy whole grain cereals and low fat milk along with some fresh fruit and unsweetened juice and see the difference it makes to your energy levels.

5. No Caffeine or Sugar

   Give the caffeine and sugar in your diet a miss; while coffees and colas do make you feel perky and fresh in the short run, they sap your energy in the long. Take long sips of fruit juices that contain no sugar.

6. Outdoors

   Get out into the fresh air and take deep breaths. Even half an hour spent outdoors will have a significant improvement on your energy levels.

This post was contributed by Heather Johnson, who writes on the subject of online nursing school. She invites your feedback at heatherjohnson2323 at gmail dot com.

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