Health

How to Stop Over-Exercising and Break Addiction Workout

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  • Admitting that you are exercising too much is the first step to creating a healthier balance.
  • Ask yourself what you’re scared of, and reformulate those thoughts.
  • Fitness should be a part of your life, not your whole life.
  • Read more The work here.
  • Visit the Insider homepage for more stories.

Dear Rachel,

How do I address my addiction to exercise? I started exercising because I liked feeling fit and it helped me manage a healthy weight but now I feel like I have become addicted to it. My favorite exercise is some cardio then I do it HIIT workouts, go for runs, do Zumba classes and go swimming but now if I don’t exercise one day, I feel slow and lethargic all day. My absolute nightmare happened as I just injured my knee and so I know I need to take an extended break from the exercise I’m afraid of. I also think that my knee injury could have been avoided if I had taken more days off. I’d love to know how to get out of this cycle.

– Exercise Obsessed

Dear obsessive,

I am sorry to hear that you have injured your knee and wish you a speedy recovery. Could it be, though, that this is your body’s way of telling you to slow down?

As a fellow fitness fan, I know how frustrating it is to be injured. But it can also be a great time to take a break and take stock.

We live in a culture that tells us more is more. “You only regret the training you didn’t do,” people say. Ma this is not true.

Not only do less or take a break time from training often a better way to achieve your goals (whether it’s performance or aesthetics), but I’m always surprised by the little impact of breaks from the gym actually have – it doesn’t suddenly affect all of your progress.

You may need to be forced into a break to learn that.

However, it seems that you have some mental mistakes to make in order to create a healthier relationship with the movement – it should be a celebration of your body, not a punishment.

Change your thoughts

Exercise dependence is defined by a growing need to continue to increase intensity or volume to experience “buzz,” an inability to reduce or stop training, and where an absence results in anxiety, irritability, restlessness, and or sleep disorders, sports dietitian and orthorexia specialist Renee McGregor said Insider.

These feelings and fears make it difficult to change, but McGregor said the first step is to ask yourself what you fear.

“Remember that all behaviors have a purpose, usually safety, and come from a place of good intentions, even if the actual behavior is not helpful or appropriate,” he said.

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Ask yourself what you think will happen if you don’t train.

“When you can begin to understand what the purpose of your addiction to exercise is, you can begin to ask yourself the questions: Are my fears and thoughts around this logical, rational, or useful?” he said.

The next step is to create alternative thoughts – for example, if you’re afraid you’ll lose fitness if you don’t train every day, replace that with the memory that rest days will allow you to make the most of each session.

“By having an alternative mindset, you change the associated feelings, reduce anxiety and fear, and begin the process of changing your behavior,” McGregor said.

More is not always better

Admitting that you are addicted to exercise and doing too much, you have taken the first step. It can be scary and scary to change your lifestyle, but both your mental and physical health will probably improve when you do, personal trainer Hayley Madigan said Insider.

“When we over-exercise we do it often for the wrong reasons, believing that‘ we need to sweat every day to burn calories ’or we‘ need a train cardio to

lose weight
, “When in fact our bodies benefit most from a mix of exercise regimens,” he said.

Madigan recommends adding some resistance training to protect bones and ligaments, and strengthen muscles.

“Remember that adding adequate rest days during the week will allow our muscles to rebuild and repair stronger, but it will also give our mind time outside of the exercise needed to focus on different aspects of life. , ”he said.

Adequate recovery is vital for injury prevention.

“Knowing that you have a knee injury means that this could shine in the future and you need to be prepared to give yourself the rest you need and also deserve, otherwise injuries can become more frequent, potentially leading to worse implications,” Madigan said. said.

There is more to life than fitness

I love going to the gym, staying active is important, and fitness is a big part of my life – but it’s not my thing. healthy life. In an ideal world, I stick to my constant training plan every week, but life doesn’t always allow that. And so it must be.

A post shared by Rachel Hosie (@rachel_hosie)

If I can only get to the gym twice a week because I have more social commitments, that’s fine. I don’t stress, I enjoy my time in the gym, and my time with friends and family.

“When it comes to exercising addiction, we often put exercise and exercise in front of everyone and no one, even spending time with loved ones and making important memories take a back seat,” Madigan said. “However, when you begin to focus on self-care, mental health, and your social life, you will begin to understand how important other aspects of your life are.”

If you are struggling to make progress on your own, enlist the help of professional support from a therapist, doctor or specialist.

Wishing well,

Rachella

As a senior health reporter at Insider and a self-described fitness fan with a nutrition course certified by the Nutrition Association under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your questions. ardent. Whether she’s struggling to find the motivation to go for a run, confused about light weights versus heavy weights, or unsure if you should be worried about how much sugar is in a mango, Rachel is here to give meaningless answers. and tips you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition and wellness, and has the warmest experts at her fingertips. Talk regularly to some of the world’s most knowledgeable and renowned personal trainers, dietitians and coaches, making sure it’s always up to date with the latest science-backed facts you need to know to live your life happier and sana.

Do you have a question? Ask Rachel to [email protected] o complete this form anonymously. All questions will be published anonymously.

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