5 times you can skip a workout
From Dr. Mercola
Most people suffer from a severe lack of exercise and therefore cannot afford to skip a workout. But that doesn’t mean you have to go to the gym every day.
Regardless of your fitness level, everyone needs to give their body time to recover between workouts, especially if you’re doing high-intensity interval training (HIIT).
In the case of HIIT, it is recommended to do two to three sessions per week, and on “weekends” to do more gentle types of exercise, such as yoga, flexibility training or stretching.
Having the right workout routines can help you get the most out of them without over-stressing your body, but it’s generally not a good idea to skip too much. At the same time, there are certain cases when it would be wiser to skip a workout altogether.
5 times you can skip a workout
One of the benefits of being in good physical shape is that you can take a break from physical activity using the accumulated “reserves”. If you do this infrequently, then skipping a workout is unlikely to negatively affect your overall fitness level, and in the cases described below, it may even be beneficial to skip a workout.
- Allbody “aches“If you have a simple cold and are not feeling well, then exercise may be beneficial. An increase in body temperature that can induce sweat can even kill viruses (akin to a do-it-yourself fever). Although, of course, use common sense.
If you’re tired and overwhelmed, the stress of exercise can end up suppressing your immune system and hindering the healing process. At least if you are sick, it makes sense to reduce your training intensity by one or two orders of magnitude.
When you are sick, high-intensity exercise should to avoidbecause any kind of intense exercise raises the production of cortisol, a stress hormone that inhibits the activity of natural killer cells, a type of white blood cell that attacks viruses and flushes them out of your body.
And if you have a fever or any of the following symptoms, it might be better to rest instead of exercising:
- Cough or chest tightness
- Muscle aches throughout the body
- Vomiting, indigestion, and / or stomach cramps
- You have an injuryRegular exercise can help you prevent many injuries, but at the same time loading the injured part of the body. If you have shoulder injuries, you can exercise your lower body (or vice versa) to keep the area from getting worse.
Focus on healing and, of course, avoid any activity that causes pain at the site of injury.
Often times, even if you are injured, you can still practice soft sports such as swimming, water aerobics, and some yoga. In fact, it might even be useful. Listen to your body and don’t overdo it.
- You are exhaustedIf you haven’t slept well at night, you may be better off getting some sleep than getting up early for your morning workout.
Like exercise, sleep is also very important to your health and you don’t have to sacrifice one for the other. After a sleepless night, it is very difficult to return to normal sleep patterns, so sleep should come first.
But don’t forget that exercise is important too. If you find it difficult to get up early in the morning for your morning workout, try rescheduling it to the middle of the morning or exercising in the afternoon if your schedule allows.
You can even work out in the evening if you like. Some people believe that working out late at night is actually useful for sleep. As a rule, after class you should feel cheerful and energized.
If after training you feel fatigued, rather than cheerful, this means that you are exercising too much and you need to take more time to recover.
- KrepaturaDelayed Muscle Soreness Syndrome (DOMS) or DOMS a day or two after exercise is caused by inflammation resulting from microscopic tears in muscle fibers.
More precisely, these are micro tears between the muscles and the tissues surrounding them.
This most often happens when you start a new exercise program, change it somehow, or resume training after a break.
The most painful sensations are eccentric contractions – these are movements associated with an increase in muscle length, such as downward movements when doing squats or push-ups.
These damaged muscles release chemical irritants that cause mild inflammation that awakens pain receptors. Temporary discomfort is a natural part of your body’s natural muscle repair process and usually does not mean you need to skip a workout.
Many people, in their eagerness to embark on a new training regime, go too far, from which they later experience extremely severe pain. In this case, if the muscles are very sore, you need to give them enough time to fully recover before the next workout – up to five to seven days.
- Not a second of free timeSometimes, when there is too much to do, there is no time left for a long trip to the gym. But this does not mean at all that you need to skip a workout. Many HIIT workouts only take a few minutes.
It will take 20 minutes for a full HIIT Peak Fitness workout, but you can put in an effective …