Can I do my workouts?

Most of people who regularly exercise treat their workouts as an addition to their everyday life – they train as an amateur. Hence, sometimes there may be a situation where it is impossible to train for a long time. A break from training may be the result of, among other things, an illness or an injury, an increased amount of professional work, renovation, as well as a simple reluctance to exercise.

Where does the ‘do-up’ training come from?

However, after the cause of the break in the systematic performance of trainings has ceased to exist, remorse and anxiety caused by the vision of not achieving the set goal appear very often. They are especially large in the case of people who exercise based on a training plan – they have set workouts and specific days of the week on which they should be carried out. It is in this situation that the most common desire to “make up” for unrealized trainings appears. As a result, overdue strength training sessions are ‘pressed’ into the current training plan. Is this procedure correct?

Dangerous ‘doing’

‘Making up’ for overdue workouts while doing current ones is not a good idea. Why? First of all, remember that the human body needs time to rest. On days free from training, the locomotor system (mainly muscles) as well as the circulatory and respiratory systems are regenerated. For this reason, there should be at least one day off from any physical activity a week. In the case of ‘doing up’ workouts, it is very common to have a situation in which there is not a single day for rest and regeneration a week. What’s more, sometimes even two workouts are performed during the day. Such conduct may lead to overtraining, and in the event of a longer break from training, even to a serious injury.

Why shouldn’t you “do” your workouts?

Making up for unrealized workouts is not only dangerous to health (may lead to overtraining or injury), but also interferes with the training process, significantly reducing the effectiveness of the exercises performed. This is due to the fact that most of the desired adaptive changes resulting from physical exercise take place in the body during rest and regeneration. In addition, the individual workouts included in each properly structured training plan are arranged in a strictly defined sequence and under no circumstances should it be changed. It is also worth emphasizing that a training plan that was created by someone who really knows about it consists of various phases. Each of them pursues different goals. Hence, in no case should you mix up workouts between individual phases.

What to do in the event of a break in training?

A break in training, especially one that is a consequence of a random event, independent of the trainee, can happen to any systematically exercising person. However, the risk of its occurrence should be minimized. In a situation where, however, it appears, you should not make up for unrealized training at all costs. After the break from physical activity is over, it is worth continuing the training, as planned (the first training after returning to their systematic performance should be carried out with a lower intensity). The exception to this rule is a break from training longer than two weeks. In her case, the return to systematic physical activity should begin with the so-called adaptive phase – physical exercises that prepare the body for more intense training.

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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