How to start training and not burn out: a healthy approach to movement and progression

Physical activity has long been considered one of the most important components of a healthy lifestyle. Regular physical activity reduces the risk of chronic diseases, strengthens the immune system and can even increase life expectancy. Equally important is the impact of sport on mental health: research shows that an active lifestyle can reduce symptoms of depression and anxiety and improve overall emotional well-being.

For example, in 2019 a study examining the impact of leisure-time physical activity on mental health showed that people who meet Recommendations from the World Health Organization (WHO). have lower rates of depression and anxiety than those who do not follow these recommendations. Another important finding was that the lowest levels of depression and anxiety were observed among the participants team sports representatives or training together in closed spaces.

So in this article Amber CrossFit instructors Monika and Rimgailė discuss:

✅What thought patterns prevent you from playing sports or progressing in it?
✅How to avoid extremes and approach a healthy lifestyle in a sustainable way?
✅How to be a sports mentor for yourself?

1. Thought patterns that prevent you from progressing

2. How to watch sport in a healthy way?

Sport should be a healthy competition with oneself. Research shows that excessive perfectionism and think all or nothing are often associated with early burnout and loss of motivation. This concept is directly related to CrossFit on the disease-health continuum spectrum (illness-wellbeing-fitness continuum), presented in 2002 by Greg Glassman. According to this model, illness, well-being, and fitness are three separate but related health states: the further a person “moves away” from the “ill state” on this spectrum and closer to good physical fitness, the higher their quality of life.

This theory is based on the idea that if all health indicators are quantified (blood pressure, body fat percentage, stamina, strength, mobility) falls under the scope of well-being or physical fitness, then a person is healthy. This means that any regular physical activity that helps avoid disease automatically contributes to a better quality of life.

The CrossFit methodology delivers not only to strengthen the body, but also to create long-term disease resistancedeveloping strength, endurance and metabolic capacity. Coach Monika states that physical activity should not be perceived as a momentary goal (for example losing weight or increasing muscle mass), but as a goal a process that helps you gradually move up the health spectrum.

Our coach Monika is guided by the philosophy that sport is not a sprint, it is an individually paced marathon. To have a healthy attitude towards sport it is necessary to follow some important principles:

1. Goals must be realistic. Instead of striving to become completely healthy, you need to set a measurable goal. For example, start in the morning with light exercise or run 5 kilometers during the week.
2. It takes about 21 days to form a habit. Motivation does not always remain high, but by making at least a small change in your daily routine for 3 weeks, you can actually achieve the desired changes.
3. Tell me who your friend is and I’ll tell you who you are. Being surrounded by people who don’t care about your health can make it difficult to stay motivated. Seek out like-minded people, whether it’s a gym (for example, Amber CrossFit), virtual communities, friends who also strive for a healthier lifestyle.

3. How to become a sports mentor for yourself?

Taking into account the CrossFit methodology, the above-mentioned principles and aiming to make sport a natural part of life, it is worth starting an independent sports tutoring. The path to a healthy lifestyle is an individual and continuous process. Every small step, whether it’s a 10-minute walk, making more conscious food choices or sleeping better, helps improve our health. The most important thing is to move forward consistently and not forget to enjoy the process itself.

So what should you do to be on the right side of the disease-health spectrum, a sporty and healthy person? Monika provides several essential elements:

🏋️‍♂️ Strength training – necessary for muscle strengthening, bone health and improving metabolism. Strength training with weights promotes muscle growth, strength and endurance and prevents sarcopenia (muscle atrophy) in later life. Strength training strengthens your joints. Imagine the force with which you lift a heavy weight: how your muscles and bones work against that weight. This protects them from possible injuries or fractures. Strength training also improves our metabolism and increases the amount of calories burned while resting. Namely, strength training can help improve memory, attention concentration, improve emotional state and psychological well-being.

🚴‍♂️ Cardio training – strengthens the cardiovascular system. This includes running/cycling/cardio machines at various paces and durations (both max-effort and lower-effort work). Such training leads to increased heart and lung capacity, lowers blood pressure and cholesterol, reduces the risk of heart disease, and increases endurance and strength. And this is relevant not only for athletes, but also in everyday activities.

🧘‍♂️ Mobility – important for the prevention of injuries and better execution of movements. Mobility not only helps reduce the risk of injury, but also improves the functionality of movements. This way you will move more easily, develop more strength and recover faster. Let’s not miss out on mobility exercises!

• 🥗 Balanced diet – The 80/20 rule: 80% healthy food, 20% flexibility. You can read more about healthy eating and balanced nutrition on the Amber CrossFit page. However, the principle is very simple: the vast majority of food on the plate should consist of vegetables and other complex carbohydrates, then meat/fish and “delicacies” – the last “deal”.

• 😴 Recovery – rest and sleep are essential for long-term progress. Insufficient attention to rest can hinder results, increase the risk of injury or decrease motivation. Perhaps the most important means of recovery is sleep. Rest days or active recovery days are needed: light intensity activities that help reduce muscle tension.