Exercise vs. Energy
If you have exercised at the proper intensity, you should feel energized, not exhausted afterwards. Some muscle soreness is natural with a new activity. If you experience soreness that persists longer than 72 hours, listen to your body. Identify what hurts. Is there pain or swelling in your joints? Did you exercise too much? Does your form need to be corrected? Are you performing an activity that may be harmful to you? Perhaps the activity needs to be modified to suit your needs.
Five signs that you are working hard enough:
You feel energized and a little hungry after your workout.
You’re sweating.
Your heart rate and breathing are noticeably faster than usual.
You can feel your mood lift.
You want to keep on going because you are not bored or stressed.
Four signs that you worked too hard:
You are unable to recover from your workout throughout the day, either because you are tired or sore.
You experience persistent aches and pains.
Your pulse does not drop below 100 beats per minute by the end of the exercise routine.
You lack interest the following day to work out because of pain from the previous day.
Log your level of exertion, again using a ten-point scale.
| nothing |
moderate |
somewhat
hard |
hard |
maximum |
Your target pace should be between four and six. If you are working at more than a level of seven, you are working too hard and may experience increased fatigue.
Continuing an exercise program is more difficult than initiating an exercise routine. People discontinue exercising for numerous reasons. Some don’t notice significant benefits from the program; others experience injury. Activities other than exercising may take priority. The exercise program might not have been enjoyable. It might have been too challenging or too easy. Somehow it didn’t fit into the person’s lifestyle and provide sufficient rewards. If your personal plan of exercise doesn’t work, keep revising it until it does. You might need to change the type of activity, the time, or the intensity until you find a plan that works for you.
Congratulate yourself on your efforts! Applaud yourself and pat yourself on the back for a job well done.
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