{"id":9145,"date":"2023-11-28T22:11:57","date_gmt":"2023-11-28T15:11:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9145"},"modified":"2023-11-28T22:11:57","modified_gmt":"2023-11-28T15:11:57","slug":"mental-endurance-during-workouts-8-tips","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9145","title":{"rendered":"Mental Endurance During Workouts: 8 Tips"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">Y<\/span>ou\u2019ve likely heard some version of this time and time again from fitness instructors: Your brain wants to give up long before your body actually needs to. But should you actually stop to take notice of what your mind is screaming, or ignore it and push through the struggle?<\/p>\n<p>The answer isn\u2019t straightforward, but it starts with better understanding the difference between physical and mental fatigue\u2014which, sorry, isn\u2019t always obvious\u2014and the various narratives going on in your head. Here\u2019s what you need to know about mental endurance so you can decide what voices deserve a mic and which need to be quieted.<\/p>\n<h2>Your brain on exercise<\/h2>\n<p>It\u2019s true that your brain does send distress signals when it thinks your body is in some kind of danger\u2014that\u2019s the foundation of the <a href=\"https:\/\/www.wellandgood.com\/stress-responses\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/stress-responses\/\">fight-or-flight response<\/a>, explains <a href=\"https:\/\/www.linkedin.com\/in\/chelsea-wooding\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/chelsea-wooding\">Chelsea Wooding, PhD, CMPC<\/a>, head of the scientific program division for the <a href=\"https:\/\/appliedsportpsych.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/appliedsportpsych.org\/\">Association for Applied Sport Psychology<\/a>. Set the scene: \u201cI\u2019m in this workout\u2026my body signals my sympathetic nervous system to go into flight, flight, freeze,\u201d says Dr. Wooding. \u201cSo, I immediately have to make a decision about how I want to respond.\u201d<\/p>\n<p>Exercise pushes you past your comfort zone, points out <a href=\"https:\/\/www.onepeloton.com\/instructors\/peloton_r\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.onepeloton.com\/instructors\/peloton_r\">Peloton instructor Rad Lopez<\/a>, who knows a thing or two about exercise resilience having recently completed two marathons, his first races of this distance. Exercise \u201cpushes you into a world of the unknown in which you&#8217;re forced to problem-solve on the go,\u201d he says.<\/p>\n<blockquote>\n<p>&#8220;All your brain is trying to do is protect you and keep you alive.&#8221; \u2014Chelsea Wooding, PhD<\/p>\n<\/blockquote>\n<p>And when faced with these challenging situations, you\u2019re \u201cnot living in\u201d your prefrontal cortex, the part of your brain that\u2019s responsible for problem-solving and making logical, rational decisions, says Dr. Wooding. \u201cThat&#8217;s your brain doing what it needs to do to focus on getting you away from danger. All your brain is trying to do is protect you and keep you alive,\u201d she says. But that does make it more difficult in the moment of mental panic\u2014or during the last few seconds of a <a href=\"https:\/\/www.wellandgood.com\/hollow-hold\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hollow-hold\/\">hollow body hold<\/a>\u2014to determine if the threat really is dangerous or if there\u2019s another perspective, she explains.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/mental-endurance-workouts\/\" current-title=\"This Is How You Can Take Back Control When Your Brain Is Yelling \u2018Stop\u2019 During a Tough Workout\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-mental-endurance_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-28\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/mental-endurance-workouts\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/mental-endurance-workouts\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/mental-endurance-workouts\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>That\u2019s all because of how information travels through your brain, says Dr. Wooding. Information goes through your limbic system, which is the part of the brain tied to emotions, before it moves to the logical prefrontal cortex. Think: When you put your hand on a hot stove you immediately take it off before even thinking about it. These gut reactions of sorts are also what makes you, say, act out of anger or drop to your knees during a plank when it gets uncomfortable.<\/p>\n<h2>How to control the fatigue narrative during workouts<\/h2>\n<p>Now that you know what happens to your brain when you work out, you can learn how to use that knowledge to build mental endurance during those extra tough training sessions. Here\u2019s how:<\/p>\n<h3>1. Slow down<\/h3>\n<p>Everyone has both automatic and response thoughts, according to Dr. Wooding. \u201cAutomatic thoughts are the ones you didn&#8217;t intend to be there\u2014they [just] show up,\u201d she says. For instance, <em>I want to give up<\/em> is an automatic response. \u201cExercise, by its nature, takes you out of homeostasis,\u201d and sets off that fight-or-flight response, but slowing down your racing thoughts \u201cgives you enough time to get all of your brain to the party,\u201d she says. Take the time to ask why your instinct is to quit.<\/p>\n<h3>2. Decipher the discomfort<\/h3>\n<p><a href=\"https:\/\/www.wellandgood.com\/pain-during-workout-good-or-bad\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pain-during-workout-good-or-bad\/\">Pain vs discomfort<\/a>, good vs bad pain\u2014no matter what you call it, determining which you\u2019re experiencing is the difference between making gains and getting an injury. \u201cThere are times your brain is telling you to stop because you\u2019re over-training or risking burnout or injury\u2014you need to listen to that,\u201d says Dr. Wooding.<\/p>\n<p>Ask yourself, \u201cAm I feeling good pain?\u201d says Dr. Wooding. \u201cThat&#8217;s part of training and this is the fatigue that\u2019s expected. Or is this bad pain where my body is telling me something is off?\u201d Everyone\u2019s line between discomfort and pain will be different, but accepting where your particular line is today is critical to preventing injury. If you\u2019ve struck pain, stop.<\/p>\n<h3>3. Find out who\u2019s talking<\/h3>\n<p>\u201cThere are also times when your brain is telling you, \u2018Hey, maybe we <em>can<\/em> keep going, but I don&#8217;t <em>want<\/em> to,\u201d she says. Consider why your brain is saying it doesn\u2019t feel like doing that extra set of push-ups. \u201cIs this my mind telling me, \u2018This is harder than I expected it to be. Maybe I can&#8217;t do this\u2019?\u201d says Dr. Wooding. \u201cIs it more of a lack of sleep, lack of motivation voice saying, \u2018I&#8217;m really tired today\u2019?\u201d<\/p>\n<p>Beyond that, your brain can be a bully. \u201cSometimes your brain can tell you, \u2018Hey, keep going. You&#8217;ve got this. You&#8217;re doing amazing!\u2019 and sometimes your brain can say \u2018You better keep going because, if you don&#8217;t, what does that say about you?\u2019,\u201d she says. Avoid the shoulda, woulda, coulda mentality. Think about the root of the messages you\u2019re getting, and whether they\u2019re worth paying attention to or not.<\/p>\n<h3>4. Remember your purpose<\/h3>\n<p>You can often <a href=\"https:\/\/www.wellandgood.com\/how-to-stay-motivated-working-out\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-stay-motivated-working-out\/\">quiet the voice telling you to throw in the towel<\/a> by returning to your why\u2014your primary motivation for exercise, says Dr. Wooding.<\/p>\n<p><a href=\"https:\/\/www.wellandgood.com\/how-to-achieve-your-goals\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-achieve-your-goals\/\">Setting intentions<\/a> for each workout can help keep your eye on the prize, too, adds Lopez. \u201cBefore I enter a workout, I mentally prepare myself for the duration of the workout so that I don&#8217;t hit that mental wall,\u201d he says. \u201cFor example, when I take a 30-minute strength class on the Peloton app, I will prepare myself to give it my best effort, knowing that after those 30 minutes are over, I&#8217;ve got nothing else to prove.\u201d Each workout has a specific purpose\u2014focus on doing what you need to achieve it.<\/p>\n<h3>5. Use the breath<\/h3>\n<p>Bringing your attention to your breath can be a helpful tool to get out of your head and into your body while simultaneously slowing down your sympathetic nervous system, says Dr. Wooding.<\/p>\n<p>When you\u2019re thinking about your breath, those racing thoughts telling you to quit will likely grow quieter \u201cbecause you don&#8217;t have the capacity to think about both things at once,\u201d says Dr. Wooding. \u201cSo, focusing on your breath can be this beautiful anchor because it gives you something to shift your attention to.&#8221;<\/p>\n<h3>6. Find what\u2019s fun for you<\/h3>\n<p>Don\u2019t forget that fitness should be enjoyable. \u201cLeading up to my first marathon\u2026I allowed myself to have fun [and] to be lifted by the sounds of the cheering crowds,\u201d says Lopez. The best workout for you will be one that inspires you to rise to its challenges. And no matter what kind of activity you\u2019re doing, don\u2019t forget the <a href=\"https:\/\/www.wellandgood.com\/motivational-workout-playlist\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/motivational-workout-playlist\/\">motivating power of a good playlist<\/a>, Lopez adds.<\/p>\n<h3>7. Avoid practicing bad habits<\/h3>\n<p>\u201cYou absolutely can train yourself to practice giving up,\u201d says Dr. Wooding. \u201cIs your decision [to quit] moving you toward or away where you&#8217;re trying to go?\u201d Build that awareness by debriefing on your feelings post-workout, by reflecting on your decision to give up and asking yourself if it was the right choice or whether, in hindsight, you could have pushed a little more, she suggests.<\/p>\n<h3>8. Have patience and stay consistent<\/h3>\n<p>\u201cYou don&#8217;t wake up and just run a marathon,\u201d says Dr. Wooding. \u201cYou train for weeks, months, years to do that. Your brain is the same way.\u201d Just like with physical training to inch you closer to your fitness goals, you have to keep practicing this mind-body translation.<\/p>\n<h2>Put this training to use<\/h2>\n<p>The mental endurance you build during workouts can translate to everyday life. \u201cThese kinds of mental skills that we talk about in sport and performance psychology\u2014those truly are life skills,\u201d says Dr. Wooding. Think of workouts as opportunities to train your brain so that when your sympathetic nervous system kicks on during a work presentation or a first date, you can slow down, gauge what&#8217;s happening, assess whether there\u2019s a real threat, and decide how to respond.<\/p>\n<p>\u201cKnowing that we&#8217;ve gotten through hard workouts gives us the boost of confidence we need when faced with situations outside of our comfort zone,\u201d says Lopez. \u201cThe ability to do hard things gives you that belief in yourself that not many other things can.\u201d<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve likely heard some version of this time and time again from fitness instructors: Your brain wants to give up long before your body actually needs to. But should you actually stop to take notice of what your mind is screaming, or ignore it and push through the struggle? The answer isn\u2019t straightforward, but it &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9146,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"You\u2019ve likely heard some version of this time and time again from fitness instructors: Your brain wants to give up long before your body actually needs to. But should you actually stop to take notice of what your mind is screaming, or ignore it and push through the struggle? 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