Fitness

How many times a week you should work out – to avoid suffering from burnout

Published

1 year ago

September 15, 2023

How many times a week you should work out – to avoid suffering from burnout

‘How many times a week should I work out’ is a key question that follows any renewed commitment to getting in shape (often sparked by an unfortunate glimpse in the mirror). New gym gear is invested in. Trainers are dusted off. Gym membership pins retrieved from the depths of your email inbox. It happens more than any of us like to admit.

Before you know it, you’re hitting the gym hard, maybe even pounding pavements on your off days to up your calorie crunch. Best of all, you’re starting to notice an effect.

Then it all comes crashing down. Despite the best of intentions, it’s difficult to not only find time for all this exercise, but to avoid burning out. Whether through injury, a lapse in your diet plan, or a blip in morale, overdoing it at the start is the number one reason why most training plans fail.

So, we ask the question again: how many times a week should you work out? In your quest to get buff, how much is too much?

Burnout – be warned

If you’re returning to the gym after time off, you’ll be more likely to feel aches and pains as you push your body into action. Do not ignore these warning signs.

“A lot of people chase the sensation of aching from the gym, and think that when this feeling fades we are magically rested enough to go again, but this is the shortcut to burning out,” explains PT Robert Utley, Greater London PT of the Year 2019 for anyone wondering.

“When you exert yourself you recruit your muscular system and your central nervous system,” Utley continues. “The latter is effectively our processing chip. Just like a computer, when we overload our nervous system we can crash, leading to massive changes in mood, fatigue, and an inability to perform. The only way to reset the system is rest.”

Why rest is so important

If you’re making gains it’s tempting to go full steam ahead. But even if you feel fine, burnout could be building beneath the surface and regular rest is the only thing that will prevent this.

“Taking a week away from the gym, often referred to as a ‘de-load week’, can prevent burnout and increase motivation, long term commitment and provide much needed rest and recovery,” explains Steven Dick, director of The Fitness Group.

Worried a de-load week will ruin your progress? Dick points to research that found taking a week off can actually improve your gains upon your return. “A week off can help your body to support growth and repair in your muscles, as well as providing you with a mental break from your existing routine,” he explains.

Dick says you should aim to schedule a week off every 10 weeks, depending on factors like your age and the intensity of your work programme. Utley prefers to schedule rest every 8 to 12 weeks, with a minimum of one day every week of complete rest. Of course, it’s always advisable to listen to your body.

Fitness

New exercise pad part of BVL’s 65th Infantry Park ‘fitness hub’

Published

4 hours ago

January 10, 2025

Press Room

New exercise pad part of BVL’s 65th Infantry Park ‘fitness hub’

Body

With a walking and bike trail, kid’s playground and disc golf course, and with Senses Park and a splash pad nearby, the 65th Infantry Park in Buenaventura Lakes is a hotspot for outdoors-y types.

Now that a new exercise pad is now part of the park and open, it can now be considered a fitness hub.

Osceola County Commissioner Viviana Janer, whose District 2 includes BVL and the park, helped cut the ribbon and open the fitness pad on a blustery Wednesday – maybe not the best weather for an outdoor workout,

“If you’re looking to add to a healthier lifestyle without paying for a gym membership, this will be the place for you,” she said. “This is added to the trail and right across from the playground so you can have your little kids here and watch them while you exercise.”

It was a unique vision Janer said she had for the pad, which is the first in Osceola County.

“I had this vision of adding it and I’m so happy to see it come to fruition. Other communities, like in California, have these right in the community,” she said. “Here you can walk the trail, where there’s already some fitness stations, or play disc golf, then come here and get a good workout.”

As for the hardware, there’s sit-up and bench extension, balance balls, steps for working on power and cardio, rings and plyometric apparatuses. Whether you’re working on strength or flexibility, the covered station right off Buenaventura Boulevard will help you get your reps in, and its open design makes it accessible for individuals and families looking to incorporate fitness into their daily routines.

Fitness

HIIT the Clouds Away: Penni Jones on Her Journey with Fitness and Mental Health – The Sun Times News

Published

12 hours ago

January 10, 2025

Press Room

HIIT the Clouds Away: Penni Jones on Her Journey with Fitness and Mental Health – The Sun Times News

Discover how Penni Jones overcame personal challenges and built a thriving fitness community through HIIT training.

Photo: Penni Jones, owner of HIIT Happy. Courtesy of Penni Jones.

Penni Jones, owner of HIIT Happy in Dexter, has an inspiring story that motivates her clients to prioritize their health—both physical and mental. Her journey into fitness didn’t begin with dreams of six-pack abs or competitive weightlifting. Instead, it grew from a deeply personal struggle with depression and a need to reclaim her mental well-being.

From Struggles to Strength

“I went to the gym occasionally, took long walks, practiced yoga,” says Jones. “But forming a routine felt impossible. “

During her childhood, fitness for Penni Jones was focused on weight loss, shaped by societal pressures linking appearance to self-worth. Over time, her aspirations evolved from emulating Kate Moss’s slender frame to admiring the strength of The Terminator’s Sarah Connor.

Despite sporadic gym visits and yoga sessions, she struggled to maintain a routine while balancing college, jobs, and relationships. After having two children, she reached a breaking point, confronting a persistent cloud of depression that deeply impacted her life.

“By 35, I had been on and off antidepressants for 16 years,” Jones recalls. “Depression was not a constant companion, just an annoying ex that would not completely go away. Pills were not strong enough ammo in my battle with post-partum. My body did not feel like my own and neither did my brain. I felt like I was walking underwater.”

How HIIT Became a Lifeline

“I hit the gym, and I hit it hard,” Jones shared, reflecting on her turning point. “As I built my routine, I felt the clouds in my brain dissipate. And if I skipped more than a few days, those clouds would try to creep back in.”

Her fitness routine became a lifeline, helping her establish a sense of control and clarity. Now, as the owner of HIIT Happy, she’s on a mission to share that empowerment with others. Jones emphasizes the importance of making fitness non-negotiable, even when life feels overwhelming.

Why HIIT Training Works for Busy Lives

“I know it’s not easy to stay on track,” she said. “There are a million things begging for attention at all times, and it feels like fitness can wait. But it can’t. For fitness to truly work, it has to be non-negotiable.”

At HIIT Happy, the focus is on high-intensity interval training (HIIT), a workout style Jones describes as both efficient and enjoyable. “I fell in love with HIIT because it is never boring and does not take as much time as traditional workouts,” she said. “Sweat it out for 30 minutes a day, feel awesome, get stronger? Yes, please.”

Mental Health Benefits of Fitness: Penni’s Perspective

HIIT involves alternating between quick bursts of intense exercise and short recovery periods, blending cardio and weight training to maximize results in less time. Jones believes this method isn’t just about physical gains but also about mental clarity and resilience.

“Losing weight and building muscle had never been enough,” she explained. “But shifting my focus to my mental health kept me going back.”

Building a Community Through Fitness

The gym itself is a welcoming space for people of all fitness levels, with classes designed to be engaging and effective. Jones hopes to inspire others to embrace fitness as a vital part of their lives—not just to look better, but to feel better.

“It’s easy to prioritize because it’s short and fun,” she said. “HIIT is a training protocol that involves cardio and weight-training exercises performed in repeated quick bursts with periods of rest between bouts.”

Jones’ journey serves as a reminder that fitness is about more than aesthetics. It’s about finding strength—both inside and out—to face life’s challenges. At HIIT Happy, that philosophy fuels every session, ensuring clients leave not just stronger but also mentally rejuvenated.

HIIT Happy is located at 7043 Dexter Ann Arbor Rd in Dexter. Visit https://www.hiithappydexter.com/ for more information.

Fitness

Starting strong in 2025: How to build a fitness routine that will last – WHYY

Published

20 hours ago

January 9, 2025

Press Room

Starting strong in 2025: How to build a fitness routine that will last – WHYY

Ready to make this year your healthiest yet? Many of us start the new year with fitness goals. We’ll explore the physical and mental benefits of exercise, whether it’s weightlifting, cycling, jogging, or simply adding more movement to your day. We’ve also gathered advice from our listeners in the Greater Delaware Valley on staying motivated, breaking through workout ruts, and the life-changing impact of exercise.

Guests:

Ben Kenyon, veteran NBA performance coach.

Gretchen Reynolds, writer of the “Your Move” column for The Washington Post.