经过Michael Krueger
Burnout就像是你的思想和精神过度训练。总有一个物理成分，但这是你的头脑和你的心，导致大部分问题。你曾经期待着的东西，带来了很大的快乐现在很难这样做，他们会导致你痛苦和瘫痪。
跑步者可以达到他们盯着他们的鞋子的地步，就像他们甚至不确定他们是为了什么。升降机将在脸上用毛巾躺在凳子上，所以他们甚至不能看到酒吧。无论它们转向哪种方式，没有什么感觉不对。
为什么会发生这种情况，在发生这种情况时你能做什么，你能做什么来避免它？
The Causes
可能有许多原因th的倦怠ere are athletes. Burnout is nothing to be ashamed of; in a strange way, it shows you care and are dedicated to doing your best. Nutrition, sleep issues, injuries, overreaching, not enough time off, goal achievement, missing a goal, relationship issues, job pressures, and fear are just of a few of the common causes.
Burnout is frequently a part of overtraining as well, but it isn’t the same thing. You may still be making good progress day to day when suddenly your enthusiasm starts to wane and the next thing you know you can muster little more than a groan when it’s time to train. Interestingly though, if you do find the will to work out, it’s frequently a very good and productive session. Such are the complexities and contradictions of burnout.
在冬季，天气可能是一个贡献因素，特别是如果你活着冷酷无雪，你通常会在户外训练。晚期日出和早期的日落通常不会激励你起床并进入。炎热和潮湿的夏季天气可能具有与寒冷相同的效果，所以倦怠不限于冬季，但它更为常见。
Doing the same workout time after time is a great way to court burnout. Even those who like to know what comes next need to change things up occasionally. On the other hand, chronic routine changers also run up against burnout. They don’t see much progress so they assume the program is at fault and they switch to something else. Eventually they feel like they’ve tried everything and nothing worked, and soon burnout raises its ugly head.
健身的因素可以是元素的贡献s well. If your work schedule keeps preempting your training, it’s easy to get frustrated, and soon you don’t know what to or which way to turn. Relationships can put added pressure on training, and since you find both training and socializing pleasurable, something has to give. When you try to find balance, often someone gets cranky with your choice or your training suffers, and neither situation makes you happy. The harder you try to make it work, the less positive return you see, and burnout ensues.
什么时候发生
有时候你可以看到倦怠。突然间，你的动机南方，你的收益停止了。你没有受伤，但甚至是一个皱纹的袜子或没有“正确的”衬衫可以从手头的任务中侧身。The gym is too hot, the music isn’t to your liking, the lights are too bright, the other lifters are too talkative, etc. You want to blame it on everyone and everything around you, but soon you’ll see that you’re experiencing the early signs of burnout.
At this point, your training might still be salvageable. Pull out your logs and objectively look at how your training has been going. If your progress has been on track, your sleep has been good, and you’re eating well, then it might not take too much effort to nip this in the bud.
First, schedule a week off. Write it down in you log, and mark it on your calendar–seven days with no training. This may or may not appeal to you, but that doesn’t matter; do it anyway. It’s usually best not to tell everyone why you are taking this break. Because burnout is so personal and hard to explain, talking about it generally doesn’t make it better.
现在你的任务是享受你自己的空闲时间。如果可以，那就吃你想要的东西和睡觉。如果对你有吸引力，稍后会熬夜;这是您的一周为电池充电。如果有问题或琐事，你还没有处理，它会让你感觉更好，然后让他们完成。如果你宁愿不，那就不要。
如果你没有在户外进入大量的话，这将是一个很好的机会。去参加非竞争力的步行。如果您愿意漫步，请不要时间它，而且不会轻快地走。如果出现机会，并且您想和他们谈谈，请停止并与人交谈。不要考虑你的心率;只是走路，呼吸，清除你的头。
After your decompression week, you may be ready to pick up where you left off, tweak your training a bit, or scrap it all and start something completely new. Listen to the voices in your head and notice how your body feels. Do you feel like you could take on the whole gym, or are you a bit hesitant? Getting back to the same old routine before you are ready is courting disaster. Pretending that everything is fine won’t cut it, either. You need to know for certain you are ready to get back in the game.
This is the time to really pay attention, because this is the only chance you may have to avoid really sliding into the self-pitying, dark world of total burnout. If this happens, you may have weeks ahead of you where you are unhappy, physically dragging, unproductive, and rather unpleasant to be around.
If you come to the conclusion that you are still not all there, take some more time off. If you think it is more serious than simple burnout and you could benefit from some professional help, either physically or mentally, then get it.
完全避免它
显然，最好的情况是避免首先倦怠。如果您遵循一些简单的准则，这并不像似乎那么难。
First, as always, make sure your sleep and nutrition are in order. Nothing will take you down the road to burnout like eating simple carbs, sugar, alcohol, and excessive amounts of saturated fats. Getting enough sleep is equally important, but getting too much can be just as damaging as not enough. I know your schedule can cause chaos when it comes to sleep, but contrary to some opinions, it has been shown that catching up when you can will make a big difference. Turn off your I-Pad, your phone, your TV, and your laptop and go to sleep.
Now take a look and see if you are scheduling enough time off from training. Sometimes people fall into the “if a little is good, more must be better” trap. Review you goals and create a training schedule that will get you to your goals while giving you enough time and energy for everything else in your life. You may find that your eight-week goal would work better as two cycles of five weeks with a seven-day break. Whatever gets you to your goal in one piece, physically and mentally, is the route to take.
Cross training may help to break up the routine of your training. I know that if you are a runner, the thought of swimming or biking may be abhorrent, but even swapping out one session might be enough to remind you why you like to run. Changing your method of weight training can make a huge difference in you willingness to attack the iron with new vigor. Getting out from under heavy weight and low reps and instead ripping through a few workouts with lighter weight and higher reps can be exhilarating. Trying something new, even though it might be difficult for you, is always worth the effort. Who knows? You might find a new fitness passion in the bargain!
Moving Forward
Of course, it’s best to stay as far from burnout as you can, but if it sneaks up on you, don’t despair; deal with it and learn from it. Write down the circumstances that got you there and then what you did to get yourself out of it and back on track. Remember, it can and does happen to everyone. It’s not fatal, and it can actually improve your performance and self-understanding moving forward.
现在，你对训练感到强烈而热情，安排一周，吃一些美味的食物，小睡一下，去看电影，读一本书，或者只是做你一天你经常训练的那一天。
Trust me on this: It can be very liberating and good for both body and soul to get away from your training and play hooky once in a while.
Michael Krueger是一个NSCA认证的私人教练。他在健身训练中开始了在美国海岸警卫队服务的同时。他与威斯康星州麦迪逊的消防员和其他人一起工作。他可用于消防部门，公民组织和运动队进行培训，咨询和发言。他在德克萨斯州达拉斯达拉斯的IAFC FRI 2009健康日，他发表了许多关于健身，健康和思想身体的文章，并在IAFC的Fri 2009健康日。通过Mkptllc@gmail.com通过电子邮件发送给他。
