Combat fitness fatigue by mixing up your workouts

Fitness resolutions tend to fizzle out after the initial enthusiasm for many. For multiple reasons. Among them is your mojo taking a sudden vacation ahead of the festive season. Because who feels like working out when celebration and food make a grand entrance? But if you want to battle this fitness fatigue and continue working towards your goals, we’ve got you covered.


What is fitness fatigue?
Fitness fatigue refers to mental and physical exhaustion which occurs when we train or push ourselves too hard without enough time for rest and recovery. It can lead to decreased performance and motivation, or even injury.

Average weekly energy burn: 1850-2350 calories(As shared by Sachin Sethi (PT), Principal Lead – Physiotherapy at Artemis Hospitals, Gurgaon)Routine fatigue, unrealistic goals are contributing factors
According to Saurabh Bothra, a fitness expert, many people start the year with ambitious fitness goals and set perfect expectations. “Thich can lead to burnout as they attempt to do too much too soon,” he adds. Dr Sachin Sethi, a physiotherapist, explains that most gym memberships witness a drop in the middle of the year because motivation wanes due to routine fatigue, unrealistic goals, or a lack of visible progress. “Besides, commitments like work, vacations, and social events or the festive season also contribute to more than 50% decrease in gym attendance,” he says.

How can you stay on track?
To maintain consistency without feeling bored or bogged down, Saurabh suggests sustaining habits, which is a patient process. “Mixing up workouts and setting achievable goals can help maintain momentum and reduce the boredom that comes with a rigid fitness routine,” he shares, adding, “You might begin with a schedule that includes gym workouts thrice a week, running once a week, and yoga twice a week. You can adjust this to suit your preferences. If intense workouts are draining, include more yin yoga along with regular gym sessions. Minimise strength training to thrice a week instead of trying to perfect six heavy workouts.”

Mix and match your weekly workout
- Monday: Strength training (full body)
- Tuesday: Running (intervals or long run)
- Wednesday: Yoga
- Thursday: Strength training (upper body)
- Friday: Running (sprints or tempo)
- Saturday: Light workout or light activity like walking
- Sunday: Rest

Workouts to beat the fatigue
- High-Intensity Interval Training) (HIIT)
- CrossFit
- Dance classes like Zumba or hip-hop
- Outdoor activities like hiking or cycling
- Martial arts like kickboxing or jiu-jitsu

Dos and don'ts
-Start with small, achievable goals and gradually build up
-Rest when needed
-Mix up your workouts to target different muscle groups
-Stay hydrated and eat a balanced diet
-Aim to slowly make healthy habits a lifestyle
-Don’t push yourself to the point of burnout
-Recovery is crucial