قالب وردپرس درنا توس
Home / Tips and Tricks / Why skip training if you did not get enough sleep

Why skip training if you did not get enough sleep



too tired to exercise

Pressing snooze or sliding on your sneakers?

Getty Images

When I was in the trouble of severe overtraining and struggling with the fact that my identity was wrapped in fitness (more precisely, how fit I was), I would train at any cost.

This was while I was in college, but I was a regular lose sleep for homework, studies and outings with friends. Either way, I would still go to the gym every morning. Exercise every day without rest days is bad enough on its own – exercising every day without sleep is much worse.

The culture of life that has led to difficult burnout among the workforce has also infiltrated the training community. No one will argue against the fact that exercise is good for you. The benefits are great and undeniable. Exercising without sleep, however, is quite useless.

Trying to squeeze in a workout in addition to other responsibilities (work! chores! errands! children!) sometimes seem pointless, and I’m here to tell you that it’s OK – necessary, in fact – to prioritize sleep over fitness when you can not do everything. Below I explain why, plus what to do when you do not have enough time for sleep and exercise.

Are you going to train without sleep?

tired of the gym

Going to the gym after a night of poor sleep can make you dread your workouts.

Getty Images

You can feel OK if you do not exercise in sleep from time to time. Keep doing this, and you will probably spend every day feeling like you were hit by a truck. Sleep is the foundation of all things, including fitness: Without sleep, your body will not recover from the stress of physical activity and your fitness will either plateau or begin to spiral downward.

Do not give yourself a feeling of fitness just to feel perfect. You will not accomplish much through a sleep deprived workout except for more fatigue and perhaps a certain aversion to exercise.

There is a clear link between sleep and fitness: Research shows that insufficient sleep negatively affects athletic performance while adequate sleep improves performance. There is some debate about whether sleep deprivation affects your fitness ability biomechanically, but researchers believe that fitness performance decreases after sleep deprivation because exercise only feels more difficult. Most people already know this from their own experience. Everything feels tough when you are not sleeping.

In addition, lack of sleep can affect your motivation to exercise in the first place. You may find that you dread your workouts and hate every minute in the gym – it’s not good for long-term adherence to a workout plan.

Conversely, getting enough sleep can improve the likelihood that you will be encouraged to exercise in the morning.

Without sleep, your muscles will not be able to recover from the stress you put on them during exercise. It does not do you much good to continue to break down your muscles without giving them time to recover and become stronger.

Lack of sleep can also contribute to joint pain and stiffness, as well as headaches and body aches. If you want to be even more nuanced, lack of sleep can lead you to make poor food choices, which undoubtedly affects your fitness and physical performance.

What type of exercise is best when you are not getting enough sleep?

couple going for a walk outdoors

Instead of forcing you to do intense workouts, do something softer and more fun.

Getty Images

This varies for everyone. Mild movement which you enjoy is a good rule of thumb to follow.

For me, it is an antidote to a bad sleep to go for a 30-minute walk in the sunshine followed by a 30-minute stretch flow. I always feel updated and still get endorphin rate from exercise. I also feel perfect and proud of myself for honoring what my body told me.

You can go for a leisurely bike ride, an easy to moderate hike or take a dip in a swimming pool. You can also dance around in your living room, go roller skating, practice a skill you want to learn (like nailing a handstand) or spend your regular training time doing some yard work.

Do everything that makes you feel happy and up to date. It’s about pushing the reset button for yourself, not doing any kind of exercise because you feel guilty.

What to do when you do not have time for both

press snooze

Sometimes it’s the right choice to press snooze.

Getty Images

Honestly, it’s best to just accept it. Sometimes you will have time for both sleep and exercise, and sometimes not – that is the reality of modern society. Accept the phases of life and prioritize sleep.

However, this does not mean that you neglect all training. When you are not getting enough sleep, replace your regular intense workout with mild exercise, as described above.

If you find that you are constantly sleepless and never have time for any form of exercise, it may be worth investigating how you spend your time. If you spend a lot of time on social media or watching TV, you can replace those valuable minutes with a little exercise (you can even work out while you binge-watch your favorite shows!).

Science has shown us that splashes several short training periods the whole day can lead to huge health benefits. Instead of spending five minutes scrolling, try using those five minutes to go for a short walk, do some sets of bodyweight squats or practice your push-up form.

Schedule time for movement has been the key to my success (and to the success of my personal training clients). Really: I write down my workouts in my planner every week and make it a point to treat these workouts as meetings or conference calls – with a pencil I can add, if I need to delete or change a workout after a night of poor sleep.

When it comes to fitness, everything counts, even if all you can do today is park your car in the back of the yard so you go further. Instead of the pervasive attitude “all or nothing”, try to assume something else: “always something.” You may be surprised at how easily exercise comes to you with this attitude, and your body will thank you for prioritizing sleep.

Take all of this into account the next time you discuss whether to hit snooze or slip on your sneakers.

The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified healthcare provider regarding any questions you may have about a medical condition or health problem.


Source link