Fitness, in general should be complementary to your current lifestyle. It should be leaving you feeling a little more energized and not exhausted after the fact. If you are feeling exhausted, nauseous and you can’t seem to function quite right that’s not a sign of a good workout, it’s a sign that it’s too much.
This isn’t empowering. Being pushed beyond your natural capabilities has the exact opposite affect. It teaches most people that they've failed and no matter what they do, it isn’t good enough. This mentality of training scares people away because this approach is too intimidating and too intense.
Just because a workout is hard and you can’t catch your breath, doesn’t mean it's good. It may mean the opposite. A workout should be challenging but it shouldn’t cause you to spend the rest of the day in bed or throw up. You should be able to get through the rest of your day without issue and feel good!
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A good workout doesn’t need to be to the point you can’t catch your breath, feel pain, or can’t recover for the next round. A good workout is something that you can sustain safely, feel challenged but not like you’re going to fall over and makes you feel good all around. If you’re a new mom, there are definitely some additional things that you need to keep in mind because your body is in recovery post pregnant and a high-intensity workout may do more harm than good.
This isn’t to say that you can never work at a high intensity but if you’re just starting out, that may not be appropriate. You progressively build and increasing intensity along the way by adding weights, reducing rest times, or adding in something that increases the heart rate even more. This will ensure that you’re constantly seeing results in a fun and enjoyable way.