I often feel like I can come up with good reasons to skip a workout rather than actually doing it. You can’t imagine being comfy on the couch, it’s raining, your body hurts, or you’re waking up early and sweating. However, in these cases, often Work out through the cracks Anyway — if only there was a sense of accomplishment that comes the moment you hit start on the treadmill.
in short, Training when you don’t feel like it Say it’s not always a good idea TJ Mentas, ACE Certified Personal Trainer.The general idea that you should grind and do your workouts, regardless of what sets you to ignore signs from your body that you’re really doing need a break, he tells Bustle. That’s why it’s important to know when to skip a workout.
“If there’s something physically out of the norm in your body, pushing it forward can have consequences,” Mentas says. It could mean that you have to deal with the , and training yourself could cause more damage.”
Taking breaks is also very important in general. healthy exercise routine. Rest days allow the body to recover‘ says Mentas. “When we work out, we’re breaking our bodies [muscles] Down and it’s while resting The body can restore itself stronger” Planned rest days are important, but it’s perfectly fine to include random days off. It all depends on what’s going on and what you need.
Read on for a list of signs you should skip your workout, straight from your trainer.
How to know when to skip a workout
1. injured
If your shoulders are throbbing, my knee hurts, or if you have a cramped back, don’t ignore it and march to the gym.But if you have severe pain or inflammationit’s always best to attend some training to rest, recover, and understand what the problem is, says Mentus.
to take a break can heal your body It can also prevent further damage to the injured area and increase recovery time, adds Mentas.
2. not fully recovered
Recovery is a very important aspect of trainingAlthough it involves stretching, hydrationtake an active rest day, get the right nutrients — All the good things your body needs to rebuild. When you don’t do these things your body takes into account Insufficient collection“This can lead to decreased energy and motivation, increased risk of injury, and increased stress levels,” says Mentas.
If you’re extremely tired or weak (think you’re feeling more lethargic than usual while lifting weights), or if you’re dragging on your workout, you’re not recovering well. You know there is, says Mentas. These are all signs that you should have skipped your workout for a much-needed break. “By resting, your body can catch up with recovery before it becomes a problem,” he adds. [you might need a] Long break later.
3. You just had surgery
This goes without saying, but if you’ve just had some serious dental work or surgery, you should skip the workout. Liz Wexleryoga, pilates and bicycle teacher vernal equinox in new york cityIt’s because your blood is running to the wound, she explains. slow down the healing processCheck with your doctor about when it’s safe to go to the gym again.
4. You are sick
It might be noble to go for a run with a tissue in your nose, but it’s better to stay home and rest when you’re not feeling well. “If you force yourself through while you are completely wet, you may fall further and be trapped in your bed. fever, flu-like symptomssays Wexler. Instead of putting one foot forward, he take it easy and stay hydratedwait until you get well.
However, some experts Rules for “raise your head” — aka, you only feel symptoms like a runny nose or sore throat.
5. I woke up exhausted
If you’ve pulled an all-nighter or had a late shift at work, go ahead and skip the sweaty session. energy slump after workbut trying to exercise with zero sleep is not a good idea. If you’re too tired to concentrate, the best thing to do is listen to your body and rest.
“Your workout may not be effective enough either way,” he says. chelsea younga NASM-certified personal trainer and founder and CEO of PITYFitnessYou may even injure yourself because you are too tired to use proper form. Another option is to postpone rigorous training and go for a walk or stretch over time instead. “These activities are just as beneficial to your physical health as lifting weights,” she says.
6. It hurts too much
Taking a rest day can be beneficial, especially if you’re completely new to working out, and if you’ve worked out very hard at the gym the day before or the day before. extreme general pain — you can barely move the next day — it’s recommended that you take a rest day so your muscles and body can recover properly.” Irene Mejia, RDN, CPT, Certified personal trainer. “Otherwise, exercise can exacerbate muscle damage and take longer to heal.” foam rolling session may be your best bet.
7. We Need Mental Health Day
If none of the above apply, it’s okay to listen to your body and take breaks as needed. “Our bodies need rest, our minds need rest,” Mejia tells his Bustle. Working out when she doesn’t feel like it could lead to injury, she says, and could make her feel worse. relationship with exercise, that too. If it seems like you’re trying to look at your workouts in a negative light, take the day and focus on other forms of workouts. self care instead. Mejia recommends sleeping, resting, or doing other favorite activities. You can always go back to the gym tomorrow.
Referenced studies:
Doherty, R. (2021). Athlete sleep and recovery practices. nutrients, 13(Four). https://doi.org/10.3390/nu13041330
Dupuis, O. (2018). An evidence-based approach for selecting post-exercise recovery techniques to reduce markers of muscle damage, pain, fatigue, and inflammation: a systematic review by meta-analysis. front physiology. Doi: 10.3389/fphys.2018.00403.
Golshani, K. (2017). Upper extremity weightlifting injuries: diagnosis and management. J Alsop. Doi: 10.1016/j.jor.2017.11.005.
Hoogeboom, TJ (2014).Benefits of exercise therapy before and after major surgery Current opinion in anesthesiology, 27(2), 161-166. https://doi.org/10.1097/ACO.0000000000000062
McGlory, C. (2017). Recovery from Exercise: Skeletal Muscle and Resistance Exercise Training. Role of protein synthesis in recovery and remodeling. Journal of Applied Physiology, 122(3), 541-548. https://doi.org/10.1152/japplphysiol.00613.2016
Weidner, TG. (1996). Sports, exercise, and colds. J Athletics. PMID: 16558389; PMCID: PMC1318446.
sauce:
TJ MentasACE Certified Personal Trainer
chelsea youngNASM Certified Personal Trainer, Founder and CEO PITYFitness
Liz Wexleryoga, pilates and bicycle teacher Equinox NYC
Irene Mejia, RDN, CPT, certified personal trainer
