If you feel tired from playing sports. When you can and should skip a workout
Are you tired, too busy and literally hear the sofa calling your name? Of course, you know that these are not all reasons to skip classes. But, imagine, there are good reasons not to go to training. Sometimes your body needs to rest and recover, and in some cases, exercising is dangerous for your health. So that you can immediately identify such situations, we have collected some of them in this text.
1. You have a cough or are hoarse
If you are experiencing a mild ailment like a runny nose or a starting sore throat, sports can help you out. The main thing - keep in mind that you do not need to heavily load the body. Do low-intensity exercise, and increased blood circulation will help you heal. But if you have flu-like symptoms, a bad cough, or difficulty breathing, exercising can only make matters worse. In this state - no training!
2. You didn't get enough sleep
If you are going to sleep for 5 hours and then do a serious workout, leave this venture until the next day and sleep well. Even one night of sleep deprivation can have a negative impact on your health: your stress levels will increase and you will feel hungry more often. Even worse, if you exercise when you're tired, you'll increase your risk of cardiovascular disease.
3. You didn't recover
Do you still feel burning or sore muscles after past sports? These are signs of krepatura or, as it is also called, delayed muscle pain syndrome. Serious pumping leads to micro-tears in muscle tissue. This is good, because in the process of restoring it, you will become stronger. But if you start exercising at a time when these tears have not yet healed, there is a chance that you will bring yourself to injury. If you feel that, for example, your biceps have not yet rested, focus on the muscles of the legs or do not go to training at all.
4. Your foot hurts
In general, constant pain anywhere is a signal that it is time to stop training and figure out its causes. It is likely that you have a muscle strain or, even worse, a fracture. Plantar fasciitis or heel spurs can also cause pain in the foot. If you experience pain in the heel, and it increases with the load, immediately stop exercising and consult a doctor. Just the other day, our comrade tore his Achilles tendon, and as it turned out, the cause was a long-standing injury, which he did not pay attention to in time.
5. Your batteries are dead
If you feel catastrophically overwhelmed, and this feeling is different from the usual exhaustion after a couple of working days, it may be chronic fatigue syndrome. If you can’t cheer up and keep yourself in good shape, then the training will definitely go down the drain. Think about your lifestyle, and if it is incompatible with sports, change it as soon as possible.
Find out important tips on how to train effectively if you are feeling very tired before training.
Life goes on in its own flow and every person before starting a workout can get tired, some from mental work, others from moral exhaustion, others from hard physical labor, but those who want to train still go to training with clenched teeth no matter what. Honor and praise to such people, with iron willpower!
However, it’s still not worth taking on training with rage, it is necessary to reduce the load or change the training plan in order to prevent and not increase the muscle process, otherwise the training will not benefit, but to the detriment of already exhausting the body already tired for the whole day.
Below are 5 important tips that will help answer the question - how to train properly if you are very tired during the day:
1. Reduce operating weight
This is an ideal option for those who want to make the body more prominent or lose weight, in this case the weight of sports equipment does not matter much, the main thing is the intensity and number of repetitions and correctly selected exercises. How much to reduce the weight of shells depends on how tired the muscles are and how exhausted the state of the body is.
This method is suitable for those who want to increase muscle mass and give impetus to strength growth, for example, leaving 1 basic exercise, and remove the other isolated one, the main benefit will be from the basic exercise, and from the isolated auxiliary one, this way you stimulate the development of muscle fibers and at the same time the body against the background of fatigue will not receive cardinal exhaustion.
3. Reduce the number of approaches
This is, so to speak, a spare of the options, since the first 2 options are the most important, if you still reduce the number of exercises, but fatigue just knocks you down, reduce the last 1 approach in each exercise. This option is more suitable for weight loss.
4. Reduce the number of repetitions
If strength training is your priority, then this option is a good way to reduce fatigue, for example, in or instead of 6 repetitions, do 4-5.
5. Combined schemes
This means applying the 4 options described above, you can combine them in any sequence and quantity, listen to your body, it will tell you the right way out of the situation.
6. Pre-workout complexes + sports nutrition
Special pre-workout complexes will improve the physical endurance of the body, and sports supplements will take you to a new level of physical fitness, for example - increase muscle strength, - an assistant both in building muscle mass and in losing weight, BCAAs - accelerate muscle recovery, reduce fat mass and reduce speed protein breakdown, which is better for muscle mass.
In general, approach training during severe fatigue wisely, and do not run like a sheep to a new gate, if you feel that you are very tired, postpone training and remember that a drop in strength and a decrease in muscle mass begins after 7-10 days of complete inactivity. Good luck in training and all the best results!
The whole world is obsessed with a healthy lifestyle. People are mastering new methods, in accordance with which they build not only their training regimen, sports activities, nutrition, but even the way they breathe and the way of thinking.
Meanwhile, many still do not know the most important sports prohibitions. So, what not to do during training.
1. Train in rags
This means that you should not be wearing an old T-shirt that you “do not feel sorry for throwing away”, and even more so not shorts that were worn back in 9th grade. You should not buy a tracksuit made of pure cotton: it quickly absorbs sweat, sticks to the skin and prevents it from breathing. It is best that, in addition to cotton, the fabric contains lycra, polyester, elastane or nylon. Only such a training suit will keep its shape well and will not stretch after a month of training.
2. Go barefoot
Exercising barefoot, wearing socks or even flat shoes means putting more stress on your spine and wearing it down almost at the speed of sound. This is especially harmful if you also have problems with the vessels, which thus experience a double load.
3. Use an antiperspirant
During training, a person sweats a lot - this is how the body naturally gets rid of toxins. Antiperspirants successfully interfere with this, thus increasing the level of slagging of the body.
4. Drink "when you want"
Everyone knows that during training it is simply necessary to drink a lot. But this does not prevent us from drinking only “when we want”, which, with a high intensity of training, threatens with dehydration. If this prospect does not appeal to you, then listen to the advice of sports physiologists - and take 2-3 prophylactic sips every 20 minutes. Even if you're not dying of thirst yet.
5. Play audio player
You ask: “How else?”. At least turn down the volume. Indeed, as Canadian scientist William Hodgets from the University of Alberta found out, physical activity combined with loud music can sooner or later lead to complete hearing loss. And suddenly.
6. Run on asphalt
Asphalt is bad because it almost does not absorb the shocks that occur when the foot is pushed off the ground. And this threatens your ankle, knee and hip joints, and even the lower back. Therefore, if it is not possible to practice on a special surface of the treadmills at the stadium, run in the park, where there are flat earthen paths.
7. Run along highways
While running, breathing increases and metabolism accelerates. If you breathe clean air, then your body is cleansed and saturated with oxygen. And polluted air, on the contrary, clogs the body, which works on the principle of a “vacuum cleaner” while running.
8. Run in the morning
Unlike the previous paragraphs, this is rather not a ban, but a recommendation. Whether you believe in bioenergetics or not, this science clearly says: in accordance with human biorhythms, it is most useful to run from 20 to 22 pm, about an hour after the last meal. After a run, you can refresh yourself only after 40 minutes.
9. Work out tired
If you do not get enough sleep or are tired, physical activity will not give positive results. None. All that can be earned in this case is to achieve the release of stress hormones into the blood.
10. Get distracted and in a bad mood
If you talk, watch TV or think about extraneous things, then you are distracting your main control organ - the brain - from training. He ceases to monitor the work of the muscles, they begin to "hack" and the effectiveness of the training drops to almost zero. That is why fitness instructors advise during classes to clearly monitor your actions and sensations, "to enter into psychological contact with your body."
In some cases, the workout can go sideways, so it's better to skip it.
What are these cases? Let's figure it out.
1) You have a cold.
There is an opinion that if there is no fever, dry chest cough, muscle pain, and cold symptoms are reduced to a runny nose and / or sore throat, then moderate exercise will only benefit by activating the immune system.
My experience says otherwise: if today I came to training sneezing and sniffing, then tomorrow I will most likely come down with a temperature.
No, the immune system may be activated, but only the gym is not an operating room with sterile air, not a greenhouse and not a hotbed.
There are drafts in the hall, and air conditioners, and the same snotty, but zealous idiots like you, from whom you can easily grab some virus on the body weakened by a slight cold and get sick more seriously. In the hall you sweat, and when you sweat, you can’t hide from either drafts or air conditioners.
Feeling the onset of a cold? Stay at home and drink as much liquid as possible so that by the next workout you will be a healthy gingerbread, and sneezing snot.
It is better to miss 1 workout than to fall off for 2 weeks.
2) You have just had a cold.
You feel good: there is no temperature, nothing bothers you. You feel like you're ready to start exercising.
Actually, not yet. Remember how many days you received an exemption from physical education at school after an illness. For ten? For two weeks? Do you think the doctors allowed you not to go to physical education out of great sympathy for you? No. They did this in order to avoid a recurrence of the disease.
After a cold, the body, even if you feel great, is weakened and ready to catch any virus. Give yourself time to get stronger. If not two weeks, then at least a week.
During this time, nothing criminal will happen to your body, and you will save yourself from relapse.
What if colds follow one after another, and a week-long break in training after each illness means no training at all?
Go to the doctor. Get examined. Get treated. Strengthen your immune system.
3) You didn't get enough sleep.
Success in building a body rests on three pillars: 1) training, 2) nutrition, 3) recovery. If you still remember about the first two, then you don’t even know about the third.
Moreover, you see a special chic in crawling into the gym with a yawning half-corpse and heroically working out a workout. This is silly. There will be no sense from such training. Recovery is no less important factor in building the body than nutrition and physical.
Did you know that muscles do not grow during training, but at rest? That is why it is so important to restore the body between workouts, so sleep is so valuable.
You can train 3 times a week and, with proper nutrition and full recovery, make significant progress, or you can train 3 times a day, driving yourself into a nag state, and look worse every day.
Didn't get enough sleep? Get enough sleep. And come to the hall rested and full of energy.
4) You are terribly tired.
There are such days: stress at work, some unthinkable number of cases that have piled up at the same time, difficult negotiations, trips. By evening, you can barely move your legs.
Go home and rest. But only if this is true. Don't use "terribly tired" as a regular reason for skipping workouts.
If you constantly feel tired, go to the doctor. Perhaps your body is not in order and needs treatment.
5) You were physically active during the day.
If you have been skiing or cycling for several hours, playing tennis or swimming, then in the evening it is not at all necessary to pull dumbbells.
On vacation, you can leave strength training for a while, provided that the rest is active. If you are a fan of lying like a seal by the pool, then do it with a clear conscience, having worked out the obligatory workout in the gym.
The content of the article:
Often people get very tired at work, and this applies not only to physical overstrain, but also emotional. There can be many reasons for this, but this is not the point here. Often people even in conditions of severe fatigue come to the gym and train with full dedication. However, this is not the correct approach, and we recommend that you reduce the load in such a situation. Otherwise, the body simply will not have time to recover. So, the topic of this article is how to train if you are very tired?
How to train if you are very tired after a hard day at work?
When we feel tired, this is a signal from the body about the appearance of a lack of energy. Now we will give some tips on how to avoid this situation:
- Be sure to eat two hours before the start of the training. In extreme cases, a gainer or a complex protein with the addition of simple carbohydrates is suitable.
- If your work is associated with strong physical and emotional stress, then you can take pharmacy supplements from the adaptogen group.
- During physical exertion at work, you should use "heart" vitamins, such as Riboxin. Do not forget about omega-3 and eat raisins.
- If possible, before the start of class, sleep for an hour or a half.
- You can use pre-workout complexes, but not very often, because they are powerful stimulants of the nervous system.
- Make a training program based on your own capabilities, and we will talk about this below.
- Reduce the amount of exercise. We are talking about auxiliary movements aimed at working out one muscle group. If you feel tired, then there is no point in wasting energy on single-joint exercises. Work only with the basic ones. This approach to drawing up a training program is the most successful, because you can save not only effort, but also time.
- Reduce operating weight. If the first option is perfect for athletes working on strength or mass, then this recommendation applies to those who want to lose weight. In this case, the weight of the projectile no longer has such a value, but it is necessary to leave the number of repetitions and exercises unchanged.
- Reduce the number of repetitions. If your goal is to increase strength or gain mass, then the number of repetitions can be reduced by 20 percent.
- Reduce the number of sets. This recommendation can be considered universal, because it can be used in any situation. However, try the above options first. If, for example, after reducing the number of repetitions, the training turned out to be very difficult for you, feel free to reduce the number of sets by one or two.
- Combination of different options. Depending on your health, you can combine all four options described above. However, remember that sometimes it is worth skipping classes if you feel very bad and there is absolutely no desire to study.
How to train if you are very tired - training program
You must remember that in order to obtain the desired result in bodybuilding, it is necessary to correctly combine three components: training, nutrition and rest. We already know how to train if you are very tired. However, for many, the issue of drawing up the correct training program is also relevant. If you perform strength exercises without a specific system, you will not be able to achieve your goals.
Surely someone thought that there is nothing easier, because on the network you can easily find a lot of programs that bodybuilding stars use. They are available on any specialized web resource. However, this approach to the organization of training will again be wrong. If you look closely at most gym goers, they perform the same set of moves and then complain about the lack of progress.
Do not be surprised, and now we will tell you why:
- The habit of conducting monotonous exercises on the machine does not contribute to weight gain.
- Lack of elementary knowledge in the field of physiology of muscle tissue growth processes.
- Banal laziness.
In total, there are three ways to draw up a training program. The first is to use a ready-made template, which is most often used as the methods of star athletes. The second approach is correct and consists in drawing up a training program in accordance with certain rules. The latter approach can be called a design approach and you can use it if you have some experience.
Note that it is the latter method of compiling training programs that is the most effective. However, at first you do not know the features of your body, and it is worth using the second approach, following some rules. In bodybuilding, there is a certain foundation that will help you progress. For example, the base program could be the technique created by Bill Star - 5x5 or 6x6. Its essence boils down to performing basic movements in five sets with a similar number of repetitions in each.
Moreover, a mandatory rule of this system is a weekly increase in working weight by an average of one kilo. Consider the basic rules according to which you have to draw up your own training program.
Definition of tasks
In any business without a pre-set goal, you can not count on success. First, you must decide for yourself what training will give you - an increase in muscle mass, weight loss, physique adjustment, etc. and it is desirable to set specific, but realistic goals. As you progress, they will change.
Focus on your skill level
Often people begin to actively train and at the same time do not pay attention to their body and its readiness to endure physical activity. First of all, you should not harm your health. For example, you can do abs every day, but the results will not be noticeable if there is a large amount of adipose tissue in the abdominal region. Only after you get rid of belly fat, you can see the cubes.
Duration and magnitude of loads
After determining the goals of the training, it is the frequency of classes and their duration that is the most important parameter. Get ready to keep a training diary, without which it is simply impossible to track your progress. No person can remember all the numbers you come across in class. Thanks to the diary, you can quickly make adjustments to speed up progress.
Lesson planning
All the stages discussed above can be safely considered preparatory. When you have successfully completed them, you need to start planning a competent training process. In addition to choosing exercises directly, you have to plan the following:
- Level of physical activity- you have to know how much working weight you can handle.
- Number of sets and repetitions in each movement- to gain mass, you should perform 3 or 4 sets with 7-10 repetitions in each. If the goal is to increase strength, then do three sets with 1-5 reps each.
- The pace of the movements- There are several options, and the choice depends on the goals.
- Pause between sets- When working on the mass, it is often enough to rest for one or two minutes. If the task is to increase strength, then the duration of pauses between sets reaches up to four minutes.
Variability of the training program
You must remember that the body gradually adapts to physical activity. If you use one program for six months, then its effectiveness will fall. This is due to the fact that the body will no longer experience a sufficient level of stress to activate the growth of muscle tissue. You need to periodically change the exercises and alternate the training mode (after working on the mass, switch to the increase in strength and vice versa).
Monitor the state of the body
Be sure to learn to listen to your body. Only in this way can you gradually create the perfect training program.
In conclusion, we will briefly consider the last design way of compiling a training program. It is difficult to give specific recommendations here, since it all depends on the characteristics of your body. I would like to immediately warn that this path is the most time-consuming, but you will get maximum results.
Only with sufficient experience and knowledge, you will be able to make the right adjustments to your training process. Even if you previously chose to go the easy way and just use a famous athlete's training program, you need to make changes to it. Gradually, you will understand what exercises the body responds well to. All other movements will be useless, and you will waste energy on them.
When talking about how to train if you get very tired, we already talked about the possibility of reducing the amount of exercise. Then it was proposed not to perform single-joint movements. You must remember that they can only be useful if you have enough training experience. Surely such exercises will be present in the program of Schwarzenegger or Dorian Yates. But you will not receive any dividends from their implementation.
Although the design method of creating a training program will require the most time and effort from you, it will allow you to create the program that will help you achieve your goals. Bodybuilding is a sport of smart people. You should not stop in your development. Only by constantly replenishing the baggage of your knowledge, you can count on success.
Today we talked about how to train if you are very tired. You also learned about the rules for compiling a competent training program. All this will help you achieve your goals. The main thing is not to panic in the absence of results at first, but to continue to work and improve.
What else you need to know in order to train and progress even when you are very tired, see the following story:
