If you’re a fitness enthusiast, you know that exercise is essential for maintaining good health and feeling good.
However, there is another aspect that is just as important and often overlooked: rest.
While regular training is crucial for physical and mental well-being, rest is also necessary to avoid overtraining and prevent injuries and muscle pain.
But how often should you rest during the week?
According to a study conducted by the National Strength and Conditioning Association, muscles need at least 48 hours of rest between training sessions to fully recover and allow the body to adapt to the effort.
We will take a more in-depth look at the study later on.
Now, let’s get to the main point of this article: there are situations where it’s better to skip a workout and take an absolute rest day.
Here are seven cases where you should consider giving up your workout.
1. If you have a cold or fever
Intense physical activity in these conditions can be counterproductive, as your body needs all its energy to fight the infection and recover.
Working out during a cold or fever can further weaken the immune system and increase the risk of complications or prolong the illness.
In addition, the fatigue caused by these conditions can compromise your ability to perform exercises safely and effectively.
Therefore, if you have a cold or fever, it is advisable to take a day off from training and focus on healing.
When you feel better and have regained your energy, you can resume physical activity with renewed vigor and without taking unnecessary risks for your health.
|
Physical exercise with a cold may be acceptable if the symptoms are mild and above the neck, such as a runny nose, nasal congestion, sneezing, or minor sore throat. However, it’s best to avoid exercise if the symptoms are below the neck, such as chest congestion, a hacking cough, stomach pain, or if you have a fever, fatigue, or widespread muscle aches. Additionally, refraining from exercising with others is advised when you have a contagious illness. If you decide to work out while you’re sick, reduce the intensity and duration of the training session to prevent injuries or further illness. Missing a few days of exercise due to illness shouldn’t impact your performance. (1*) |
2. If you haven’t slept enough
Sleep is a crucial element for our overall health and recovery after workouts.
If you haven’t slept enough, your body might not be ready to face an intense exercise session.
Lack of sleep can negatively affect your energy, focus, and coordination, putting the quality and safety of your workout at risk.
Moreover, insufficient sleep can weaken the immune system and make muscle recovery more difficult, compromising the results you want to achieve from physical activity.
Keep in mind that accumulated fatigue can increase the risk of injuries, as reflexes and the ability to react quickly may be compromised.
In these situations, it’s advisable to take a rest day and focus on recovering lost sleep.
Try to improve the quality of your rest as well, by creating a suitable sleeping environment and establishing a routine that promotes restorative sleep.
When you have regained your energy and feel more rested, you can return to training with the right focus and motivation.
Insufficient sleep and physical performance: effects and health consequencesSleep deprivation or partial sleep loss is common in working conditions such as rotating work shifts, extended work hours, sustained military operations, and athletes participating in competitions across different time zones or engaged in ultra-marathon or triathlon events. Although it is known that lack of sleep has negative effects on mental performance, the effects on physical performance are less clear. This review examines the latter issue in light of recent studies published on this problem. Sleep deprivation from 30 to 72 hours does not affect cardiovascular and respiratory responses to variable intensity exercise, nor the aerobic and anaerobic performance capacity of individuals. Muscle strength and electromechanical responses are also unaffected. However, exhaustion time is reduced due to sleep deprivation. Although the perception of effort always increases during exercise in sleep-deprived subjects (from 30 to 60 hours) compared to normal sleep, this is not a reliable indication of a subject’s ability to perform physical work, as the perception of effort is dissociated from any cardiovascular change in sleep deprivation. The examination of various hormonal and metabolic parameters measured in the studies reviewed reveals that the main metabolic alterations accompanying sleep deprivation in humans are an increase in insulin resistance and a decrease in glucose tolerance. This could explain the reduced exhaustion time observed in sleep-deprived subjects. The role of growth hormone in mediating altered carbohydrate metabolism may be particularly relevant for understanding how sleep deprivation modifies energy substrate supply to the muscle. (2*) |
Does physical exercise improve sleep?
Although there is extensive literature regarding the relationship between sleep and physical exercise, comprehensive reviews and definitive conclusions on the impact of exercise interventions on sleep are still lacking.
Several studies conducted between January 2013 and March 2017 were analyzed to assess the impact of exercise on sleep.
Thirty-four studies met the inclusion criteria, and twenty-nine of these concluded that physical exercise improves the quality or duration of sleep.
However, four studies found no differences, and one reported a negative impact of exercise on sleep.
The study results varied mainly due to the age of the participants, their health status, and the modality and intensity of the exercise intervention. Results were mixed for children, adolescents, and young adults.
Interventions conducted with middle-aged and older adults reported more robust results.
In these cases, physical exercise promoted an increase in sleep efficiency and duration, regardless of the modality and intensity of the activity, especially in populations suffering from diseases.
Our analysis suggests that sleep and physical exercise have reciprocal positive effects; however, to reach a true consensus, it is necessary to clarify the mechanisms underlying these observations first. (3*)
Enhance Your Sleep: Strategies to Improve Sleep Quality
Sleep plays a crucial role in our overall well-being, affecting both our physical and mental health.
However, many people struggle with getting the quality rest they need.
By following these strategies, you can enhance your sleep and wake up feeling refreshed and rejuvenated:
- Establish a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your body’s internal clock. This consistency will make it easier for you to fall asleep and wake up feeling well-rested.
- Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading a book, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation. This will signal to your body that it’s time to wind down and prepare for sleep.
- Optimize your sleep environment: Make sure your bedroom is conducive to quality sleep by keeping it cool, dark, and quiet. Invest in comfortable bedding, blackout curtains, and a white noise machine or fan to block out any external disturbances.
- Limit screen time before bed: The blue light emitted by electronic devices, such as smartphones, tablets, and laptops, can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep. Limit your exposure to these devices at least an hour before bedtime to help improve sleep quality.
- Watch what you eat and drink: Avoid consuming large meals, caffeine, or alcohol close to bedtime. These can disrupt your sleep patterns and make it harder to fall asleep or stay asleep throughout the night.
- Get regular exercise: Physical activity can improve sleep quality by reducing stress, increasing relaxation, and helping to regulate your body’s natural sleep-wake cycle. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid exercising too close to bedtime.
- Manage stress: Chronic stress can interfere with your sleep quality. Develop healthy coping strategies, such as practicing mindfulness, engaging in hobbies you enjoy, and seeking social support to help manage daily stressors.
- Seek professional help if necessary: If you’ve tried these strategies and still struggle with sleep, consider consulting a sleep specialist or medical professional. They can help identify any underlying issues and provide tailored guidance for improving your sleep quality.
3. If you have persistent muscle pain
It is important to distinguish between normal muscle soreness after exercise, known as delayed onset muscle soreness (DOMS), and pain caused by an injury or joint problem.
DOMS usually occurs within 24-72 hours after exercise and gradually subsides over a few days.
It is a normal phenomenon that indicates that the muscles are adapting to the exertion and can be addressed with adequate rest, hydration, and stretching.
However, if the pain is more intense, persistent, localized, or worsens with movement, it may be a sign of an injury or joint problem. In these cases, it is best to stop exercising and consult a professional to avoid further complications.
Remember that training should be a gradual process, and gradually increasing the intensity and duration of training sessions allows the body to adapt safely and reduces the risk of injury.
Can I Exercise Sore Muscles Safely After Previous Workouts?Exercising with sore muscles can be risky, as during periods of severe muscle pain you have reduced coordination, lower shock absorption capacity, and reduced range of motion. If you exercise while very sore, you are prone to changing your body mechanics, putting more stress on ligaments and tendons, and increasing the risk of injury. If you are only slightly sore, physical activity may bring relief, even if only temporarily. It is best to do light resistance exercises or low-intensity cardio exercises. In any case, it is best to rest to allow the body to recover and consult a medical professional if necessary. Functional training programs should be designed to allow for muscle recovery, which usually takes 48 to 72 hours, depending on the type of training performed and the intensity of that training. Remember that muscles do not grow during exercise, only during periods of rest following exercise. (4*) |
4. If you are overwhelmed with commitments
Life can be hectic and sometimes we find ourselves overwhelmed with personal, work, or family commitments.
During these times, it may be difficult to find the time and energy to dedicate to physical activity.
If you are overwhelmed with commitments and realize that working out could add additional stress to your day, it is better to take a day off.
Skipping a workout when you are overwhelmed with commitments will not only give you more time to tackle your responsibilities but will also allow you to dedicate your mental and physical energies to the more urgent matters.
Moreover, working out under stress and in a hurry could compromise the quality of exercise and increase the risk of injury.
Remember that it is important to maintain a balance between personal life, work, and physical activity.
Do not underestimate the importance of rest to ensure your 360-degree well-being and to face daily life challenges at your best.
If I am too busy every day, how can I find time to exercise?
Remember that any physical activity is better than no physical activity, so try to do what you can to stay active even when you are busy. |
5 If you feel emotionally exhausted
Negative emotions can have a significant impact on our overall well-being and our ability to train effectively.
If you feel emotionally exhausted, consider taking a rest day to focus on your mental health and emotional recovery.
Physical activity, while often helpful in reducing stress and improving mood, can become counterproductive when we are emotionally drained.
In these situations, working out may add additional stress and compromise the quality of exercise.
Moreover, the emotional state can negatively affect motivation, concentration, and the ability to perform exercises safely and effectively.
Instead of working out, take some time for yourself to rest and practice relaxation techniques, such as meditation, yoga, or deep breathing.
Talk to a friend or mental health professional if you feel that this could be helpful to you.
6. If you are in a plateau phase
If you are in a plateau phase and do not see progress, it may be time to take a rest day.
However, this could be just one of many solutions if you are at a training plateau because there are other helpful strategies to overcome the impasse and continue to progress:
- Vary your training: Change your training to prevent boredom and stimulate new adaptations. Try new activities, exercises, or variations of intensity to challenge your body in different ways.
- Increase intensity: If you are stuck on a certain repetition or weight, try increasing intensity. Add weight or repetitions to your routine to stimulate muscle growth and improve your endurance.
- Add a workout partner: Train with a motivating and challenging workout partner. This can help increase motivation and overcome limits you may have on your own.
- Consult a professional: Talk to a personal trainer or fitness professional to get personalized tips and advice on your training routine.
- Modify your diet: It may be that your diet is not sufficiently nutritious to support your fitness goals. Try to increase protein intake or consume specific nutrients to improve your energy and recovery.
- Find motivation: Look for motivation from external sources such as podcasts, books, movies, or inspirational videos to increase motivation and enthusiasm for training.
- Change your workout environment: Try changing your workout environment to motivate and inspire you. Train outdoors, in different gyms, or a place with a motivating view.
- Try to have fun: Training should be fun and rewarding. Try to find ways to make training more enjoyable, such as sharing workouts with friends or listening to energizing music.
7. When we are excessively stressed
Physical activity is important for maintaining health and well-being, but in some cases, excessive stress can negatively affect your ability to exercise and achieve desired results.
If you are extremely stressed, you may feel fatigued or have difficulty concentrating during exercise.
In this case, it would be best to rest and take a break from exercising to allow your body and mind to rest and recover.
Alternatively, you could try practicing less intense physical activities, such as yoga or stretching, which can help reduce stress and relax.
In general, if your stress level is high, it is important to listen to your body and not force exercise.
Take the time to rest and take care of yourself, so that you can return to exercise with a rested mind and body.
“Is it true that physical exercise can alleviate stress?”
Yes, physical exercise can indeed help alleviate stress and improve the quality of sleep, reduce symptoms of anxiety and depression, and increase your self-esteem.
Incorporating physical activity into your daily routine is undoubtedly an effective way to manage stress and promote overall well-being.
|
In this article, Suzie Leigh addresses the dilemma of whether it is appropriate to exercise when stressed. Physical activity is often seen as a stress reliever, and studies show that cardio helps the heart respond better to stress. However, physical exercise can also contribute to stress if the volume or intensity is excessive for the body’s recovery or if life is too stressful to handle additional stressors. Recovery is a crucial aspect of any exercise regimen, but it may be compromised when stressed. While physical exercise is generally considered beneficial, it may not be the best solution for those with an extremely busy and stressful life. In such cases, exercise may amplify an already alert nervous system, causing more harm than good. In conclusion, the decision to exercise when stressed depends on the personal situation and stress level. (5*) |
The Importance of Rest Between Workouts
Taking a day or more of rest between workouts is an important aspect not to be underestimated because it ensures better physical and mental well-being and optimal results.
Rest is essential for several reasons, including:
- Muscle recovery: During workouts, muscles undergo microtears that are repaired during rest. This repair process is what leads to muscle growth and strengthening. Adequate rest allows muscles to recover and regenerate properly.
- Prevention of overtraining: Exercising excessively without giving yourself the necessary rest can lead to overtraining, a condition that can cause chronic fatigue, decreased performance, injuries, and health problems. Rest helps prevent overtraining, allowing the body to recover and maintain a healthy balance between physical activity and rest.
- Reduced risk of injury: When you regularly exercise without giving yourself the necessary rest time, the body can become more susceptible to injuries. Fatigued and not fully recovered muscles can lead to less stability and control during exercises, increasing the risk of injuries. Rest between workouts helps reduce this risk, allowing the body to recover and regenerate.
- Optimal performance: Adequate rest between workouts allows you to maintain high performance during physical activity. Accumulated fatigue can lead to decreased performance and less effective workouts. Giving yourself the necessary rest allows you to approach each workout session with energy and motivation.
- Mental well-being: Taking rest days is crucial for reducing stress and maintaining enthusiasm in training. Furthermore, it promotes a proper balance between private life, work commitments, and physical activity, ensuring a high level of well-being and a positive mood.
How long is the ideal muscle recovery time?
Muscle recovery time depends on various factors, including workout intensity, individual fitness level, age, exercise type, and nutrition.
According to a study published in the Journal of Strength and Conditioning Research, the ideal recovery time ranges between 48 and 72 hours. The study involved 15 weight-trained men (average age 26) and examined the effect of a 48-hour rest interval between high-intensity training sessions.
The results showed that a 48-hour rest interval was sufficient for power recovery and resistance exercise performance repeatability.
In summary, the study revealed that a 48-hour rest period between training sessions is suitable for allowing the body to recover and repeat high-intensity exercises.
This suggests that coaches can plan periodized training programs that involve high-volume training sessions for specific muscle groups, repeated every 48 hours during certain phases of the training cycle. (6*)
However, it’s important to remember that every individual is different and recovery time may vary accordingly.
For instance, beginners may need more time to recover compared to experienced athletes, who have developed a greater capacity for recovery thanks to muscle adaptation.
Furthermore, high-intensity exercises, such as strength training or high-intensity interval training (HIIT), may require a longer recovery time compared to low-intensity exercises, such as jogging or stretching.
Rest and Recovery after Competitive Events: General Advice
I’m not a medical expert, but I can offer some general information on rest after competitive events.
The necessary rest time depends on various factors, such as the intensity of the competition, your training level, and your overall physical condition.
Generally, it may be helpful to follow these guidelines:
Immediate Rest: After an intense competition, it’s important to take at least 24-48 hours of rest to allow the body to recover. This includes avoiding intense workouts and strenuous physical activity.
Active Recovery: After immediate rest, you may start a period of active recovery. This involves low-intensity physical activity such as walking, swimming, or stretching. Active recovery can last from a few days to a week, depending on your individual needs.
Extended Rest: For some individuals, especially after particularly challenging competitions or intense sports seasons, a longer period of rest may be necessary. This can range from a week to a month or more.
It’s crucial to consult with a doctor, physical therapist, or professional coach to receive specific advice on the duration and type of rest that is most appropriate for your situation.
The consequences of excessive training and lack of rest
Previously we have seen the benefits and importance of rest times, now we will further explore more comprehensively the negative consequences of continuing to exercise when tired.
Some potential consequences of excessive training and lack of rest include:
- Increased risk of injury: Fatigue can lead to a decrease in motor control and coordination, increasing the risk of injury during exercise.
- Decreased performance: Lack of rest can reduce the body’s ability to recover, leading to a decrease in physical and mental performance during exercise.
- Chronic fatigue and overtraining syndrome: Exercising excessively without giving the body time to recover can lead to prolonged fatigue and, in some cases, overtraining syndrome. This condition can cause symptoms such as persistent fatigue, decreased performance, sleep disturbances, and mood changes.
- Compromised immune system: Prolonged and intense exercise without adequate rest can weaken the immune system, making you more susceptible to infections and illnesses.
- Hormonal imbalance and recovery problems: Excessive exercise without adequate rest can cause hormonal imbalances, negatively impacting muscle recovery and growth.
Try to constantly maintain a healthy balance between exercise and rest.
Should I train even during vacation?
Vacations are the perfect time to break away from your daily routine and recharge your batteries.
Don’t feel guilty for skipping a few workouts: your body and mind will thank you!
Nonetheless, when you find yourself in a new location, it can be an excellent opportunity to explore and engage in unique physical activities or workouts that are both enjoyable and challenging.
Ultimately, the choice is yours. If you don’t feel overly fatigued, maintaining an exercise routine during holidays can offer numerous benefits for your physical and mental well-being.
Here are some good reasons to continue training even on vacation:
Maintain a routine: Continuing with your exercise routine can help you maintain your fitness level and prevent loss of progress.
Manage stress: Although vacations are often a time to relax, they can sometimes be stressful. Exercise helps manage stress and promote mental well-being.
Explore new places: Working out on vacation can be an opportunity to discover new activities or explore the destination in different ways, such as jogging along a beach or hiking in the mountains.
Balancing overindulgence: During holidays, it’s common to allow oneself some exceptions to regular eating habits.
Maintaining an exercise routine will help you offset excessive eating and keep your weight in check.
Moderate Training: Exercising When You’re Slightly Tired
If you’re feeling only slightly tired but still have some energy, you could work out with some precautions.
Here are some tips for safe exercising when you’re feeling slightly tired:
Reduce the intensity: Opt for a low or moderate-intensity workout, instead of high-intensity exercises or ones that require a lot of energy. For example, you could go for a brisk walk, cycle, or swim at a moderate pace.
Shorten the duration: Limit the duration of your workout to avoid excessively fatiguing your body. A shorter workout can still be effective in maintaining fitness without depleting your energy reserves.
Listen to your body: During the workout, pay attention to your body’s signals. If you start feeling more tired than usual, try further reducing the intensity or duration of the workout.
Stretch and warm-up: Before starting the exercises, make sure to do adequate stretching and warm-up to prepare your body for exercise and reduce the risk of injuries.
Proper recovery: After the workout, allow for proper recovery to restore energy and allow the body to repair any muscle or tissue damage.
| MENTAL AND PHYSICAL FATIGUE: DIFFERENCES REGARDING TRAINING
Mental fatigue refers to the tiredness or fatigue that occurs after activities that require the use of the brain, such as intense thinking, prolonged concentration, or complex problem-solving. Examples of mental fatigue may include:
On the other hand, physical fatigue refers to the tiredness or fatigue that occurs after physical activities or intense muscular efforts, such as weightlifting or running. Examples of physical fatigue may include:
In general, mental and physical fatigue can cause feelings of exhaustion and fatigue. However, mental fatigue can also lead to symptoms such as difficulty concentrating, forgetfulness, and indecision, while physical fatigue can cause muscle pain and a decrease in physical strength. |
Combatting Fatigue: Identifying Causes and Finding Effective Solutions
If you feel constantly tired despite getting an adequate number of hours of sleep each night, it may be helpful to consult a doctor.
Chronic fatigue can be caused by a range of factors, including health problems that require professional intervention.
Some common reasons for persistent fatigue include:
Sleep apnea: a condition in which breathing repeatedly stops during sleep, causing poor sleep quality.
Anemia: an iron deficiency that can lead to tiredness and weakness.
Hypothyroidism: a condition in which the thyroid gland does not produce enough hormones, causing fatigue and other symptoms.
Diabetes: a disorder that affects the body’s ability to use glucose (blood sugar) to produce energy.
Depression: an emotional state that can cause tiredness, sleep disturbances, and a persistent feeling of sadness.
Anxiety: a state of constant worry that can negatively impact sleep quality and cause fatigue.
If you suspect that one of these issues may be the cause of your fatigue, it is important to consult a doctor for evaluation and, if necessary, testing.
The doctor can identify the underlying cause and advise you on the appropriate treatment to improve your energy and quality of life.
Remember that self-diagnosis and self-treatment can lead to complications, so it is always best to consult a professional.
FAQs
How can I distinguish between normal fatigue and overtraining?
It’s normal to feel a bit tired after an intense workout, but if you find yourself constantly exhausted, irritable, having sleep issues, losing your appetite, or experiencing a drop in performance, you might be suffering from overtraining. It’s crucial to listen to your body and allow the necessary time to recover between workouts.
Can a night of poor sleep affect your workout?
Yes, a night of poor sleep can negatively affect your workout. Lack of sleep can lead to reduced performance, fatigue, reduced ability to concentrate, and slower reflexes. Additionally, it can increase the risk of injury and reduce motivation to exercise. It is important to try to maintain regular, quality sleep to ensure an effective and safe workout.
Does exercise release endorphins?
Yes, exercise indeed releases endorphins. Endorphins are chemicals produced by the brain that act as natural painkillers and can improve mood. During physical activity, the body releases endorphins, helping to reduce stress, alleviate pain, and promote a sense of well-being and happiness. (7*)
Conclusion
Physical exercise is important for maintaining health and well-being, but there are some situations where it is better to skip a workout and take a rest day.
If feeling particularly tired, sore, or ill, it is important to listen to your body and take the time needed to recover before resuming physical activity.
Respecting your limits and taking care of your health is essential to ensure that physical exercise can continue to provide its long-term benefits.
