Even with the best will in the world, it’s normal to have an experience where you feel like you just can’t make it to the end of your workout. When every movement feels like it’s taking all of your strength and energy, and reaching your cooldown feels like an impossible mission.

When this happens, don’t give up. Here are a few of our tips and tricks which may help you push a little bit further and hopefully get you to the end of your session. You CAN do it!

Keep moving, a step at a time

When planning your workout, be realistic about what you can achieve. Setting goals like running 10kms on your first go will often lead to burnout and disappointment. The trick is to push yourself a little bit further each time you exercise, especially when you start to feel fatigue kick in, but not to the point of injury. This should lead to an improvement in your fitness levels overtime, without feeling overwhelmed about it. To learn how Tim Robards, Swisse Active Ambassador, achieves his fitness goals, check out his interview here.

Keep well hydrated

It’s important to replenish the water you lose through sweat during a workout, otherwise there’s a risk of experiencing dehydration, which can lead to exhaustion or muscle cramping^[1]. On the other hand, being well hydrated means the heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you use during exercise^[2].

We’ve previously talked about how to hydrate pre-exercise. A similar approach is needed during your workout, so sip water slowly while you exercise, rather than drinking quickly. It can be beneficial to consume a sports nutrition drink. Specifically formulated to support performance, Swisse Active Perform can be added to your water and contains electrolytes to deliver optimal hydration support and beetroot.

Visualise your success

Mental fatigue can have an impact on your physical performance^[3], and one way to try and counteract this is by using positive self-talk. The trick is to keep statements limited and achievable, so you don’t overwhelm yourself. Think things like, ‘I’m going to smash this next set’ rather than ‘I’m going to smash the next hour’.

It can also help to mentally break down your workout into manageable chunks, rather than looking at it as a whole. So, just focus on getting through the next 30 seconds, or completing the next set, or running to the next streetlamp, until you eventually do reach the end.

Reward yourself

Look, you’re on the path to achieving something great here. You’ve started working out and now you just need that little extra push to get you through to the end. Promising yourself a reward for finishing strong might be the incentive you need. While the prize is up to you, consider keeping it healthy so you don’t undermine your good work – get a massage, take a nap, buy some new fitness gear, or enjoy a hot drink and put your feet up. You deserve it.

Swisse Active Perform is to be consumed in conjunction with a nutritious diet and exercise program. Not a sole source of nutrition.

References:

1. https://www.sportsdietitians.com.au/sda-blog/reduce-risk-muscle-cramps/

2. https://www.hri.org.au/health/your-health/lifestyle/hydration-and-your-heart

3. Marcora, Samuele & Staiano, Walter & Manning, Victoria. (2009). Mental fatigue impairs physical performance in humans. Journal of applied physiology (Bethesda, Md. : 1985). 106. 857-64. 10.1152/japplphysiol.91324.2008.