Fitness experts are very interested in explaining how to exercise when you are feeling tired.
Of all the excuses we use when it comes to finding a good reason to skip a workout, “I’m very tired” is probably the most common.
Maybe it’s because it seems the most logical.
Exercise requires energy, so of course we do not want to exercise when we are feeling exhausted.
But what we often forget is that a little physical activity can actually help to increase our energy levels considerably, so the “logic” we use to justify the excuse of “I’m very tired” is actually a little loose
“The impulse to get moving when everything else tells us to lie on the couch seems to be something to reach sometimes,” says Sara Jespersen, owner and fitness director of Trumi Training.
“But if you can gather the energy to step outside the door, that’s all you need. Do not tell yourself that you’re going to walk three miles, just tell yourself that you’re going to go outside the door. Once you’re outside in the fresh air, you’ll be surprised at how energized you’ll feel. ”
However, leaving aside all the jokes about “exercise excuses”, it should also be stressed that a situation can arise when you are really too tired to exercise.
If you have lacked a good quality sleep, you feel fatigued in excess or you are dealing with the combination of these two, allowing your body to rest and recover will be much more beneficial than forcing yourself to give it all in a training.
If you’re just feeling a bit tired then, even a short and gentle workout will probably improve your mood and your energy levels.
But before you decide what to do, NASM certified personal trainer Marty suggests that you first find out why you’re tired.
He explains, “Is it because of the exercise program itself? If so, is it due to physical exhaustion? Or is it more like mental fatigue? Or is it due to circumstances unrelated to it, such as sleep problems, problems at work or any other effort?
If you are physically tired as a result of your exercise program, Beene recommends doing a cross-training exercise (a different exercise than you would normally do) or decreasing the intensity of your typical training routine.
If you are feeling mentally fatigued by a heavy volume of training (like training for a marathon) he suggests making a simple change in your routine in order to change things a bit.
“Using running as an example, one of the simplest changes that can be made is to run a route in the opposite direction,” he says.
“Seeing the same scenario from a different angle is remarkably refreshing, and it can definitely be a step forward in getting rid of mental fatigue.”
And if you’re just feeling generally tired as a result of stress that is not related to exercise, Beene offers the following tips.
“I recommend some of the simplest forms of exercise there is: Walk.”
“Walking is something you can do no matter how cool or tired you feel, and it’s especially refreshing for people who are normally moving much faster,” he says.
Then go ahead and rejects the excuse of “being tired” of immediately.
It may be difficult to start at the beginning, but you will definitely feel much better after your training is done.
Here are the exercises that they recommend most.
Fitness groups
“The best suggestion I can make is a fitness group“, “This can be motivating and fun, and it’s not strenuous, depending on the class itself.
Yoga
Often relaxing and always of low impact, yoga is one of the lowest group exercises in tone that expert recommends, and with much property since it is something that many other coaches suggest.
“It’s a great way to align mind and body in your connection, and to breathe,” she says.
“Starting with a few movements of greeting the sun is a great way to energize the body, the next thing you’ll see is yourself maybe ending up doing a power yoga session.”
