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, even in those cases, the feeling of accomplishment that comes the moment you press start on the treadmill is often enough to push you through the workout anyway.
That said, working out when you don’t feel like it’s not always a good idea, says TJ Mentus, an ACE-certified personal trainer. The general idea that you should grind and work out regardless of what you’re set to ignore, tells Bustle. is.
“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 as part of a healthy exercise routine is also very important in general. “Taking rest days allows your body to recover,” says Mentas. “When we work out, we’re breaking our bodies [muscles] While resting, your body can bounce back 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, your knees are sore, or your back is twitching, don’t ignore it, march to the gym. It’s always best to attend a few training sessions to understand what is.
Mentus adds that taking a break can help your body recover and prevent further damage to the injured area, which can lengthen your recovery time. The faster you can get back into the game.
2. not fully recovered
Recovery is a very important aspect of training. It includes all the good things your body needs to rebuild, such as stretching, hydration, positive rest days, and getting the right nutrients. “This can lead to lower energy and motivation, higher risk of injury, and higher 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 definitely need to skip the workout. Check with your doctor about when it is 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 overdo it when your body has completely cleared out, you can make yourself even more ill and bedridden with fevers and flu-like symptoms,” says Wexler. Instead of forcing one foot in front of the other, take it easy and drink water and wait until you feel better.
That said, some experts say it’s okay to “keep your head up” and follow the rules. This means that you will only experience symptoms such as a runny nose and sore throat. In these cases, light training may help.
5. I woke up exhausted
If you’ve been pulling an all-nighter or a late shift at work, go ahead and skip the sweaty sessions. However, trying to exercise without 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.
Chelsea Young, NASM Certified Personal Trainer, Founder and CEO of PITYFitness, said: You may even injure yourself because you are too tired to use proper form. Another option is to postpone strenuous training and instead go for a walk or spend time stretching. say.
6. It hurts too much
Especially if you’re completely new to your workout, and you’ve worked out very hard at the gym the day before or the day before, it’s beneficial to take a rest day. On days when you can hardly move, it is recommended that you take rest days to allow your muscles and body to recover properly,” says Irene Mejia, RDN, CPT. Certified personal trainer. “Otherwise, exercise can exacerbate muscle damage and take longer to heal.” This is another case when walking, stretching, or form her rolling sessions are best .
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. Exercising when you’re not in the mood can lead to injury, she says, and it can also sour your relationship with exercise. , take the day and focus on other forms of self-care instead. She can go back to the gym anytime 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 Mentus, ACE Certified Personal Trainer
Chelsea Young, NASM Certified Personal Trainer, Founder and CEO of PITYFitness
Liz Wexler, Yoga, Pilates and Bike Teacher at Equinox NYC
Irene Mejia, RDN, CPT, Certified Personal Trainer
