Why is it so difficult to exercise after work and can it be fixed
Miscellaneous / / April 04, 2023
Not only physical labor is tiring.
For many people, the working day is not very active and includes only mental work and, at best, walks to the kitchen or store. Nevertheless, by the evening the forces come to an end, and training is difficult. The fact is that mental stress can also affect athletic performance - as well as physical.
What sports performance is affected by mental stress
Several experiments at once confirmed that mental stress can reduceJ. Van Cutsem, S. Marcora, K. De Pauw. The Effects of Mental Fatigue on Physical Performance: A Systematic Review / Sports medicine scores in different sports.
So, in two studies, after a long time solving tasks that require concentration, people ran through1. C. MacMahon, L. Schucker, N. Hagemann. Cognitive fatigue effects on physical performance during running / Journal of sport and exercise psychology
2. b. Pageaux, R. Lepers, K. C. Dietz. Response inhibition impairs subsequent self-paced endurance performance / European journal of applied physiology and occupational physiology
And in a systematic review of 73 studies discoveredD. M. Y. Brown, J. D. Graham, K. I. Innes. Effects of Prior Cognitive Exertion on Physical Performance: A Systematic Review and Meta‑analysis / Sports Medicinethat even 30 minutes of mental stress has a negative impact on aerobic performance - the ability to work for a long time at low intensity.
Mental fatigue lowers performance in endurance sports, reduces time to fatigue, and causes the load to be perceived as more difficult.
Some experiments measured participants' heart rate, blood pressure, and muscle contraction, but did not notice a difference between those who exercised after mental exertion and those who were full of energy. In other words, the decline in athletic performance was not due to physical changes.
Scientists have suggested that the level of perceived effort is to blame - how hard the selected load is felt. Yes, in one experimentJ. Brownsberger A. Edwards, R. Crowther. Impact of mental fatigue on self‑paced exercise / International journal of sports medicine participants were asked to pedal an exercise bike at first at a low intensity and then with all their might. At the same time, they did not give specific instructions on power - they asked to navigate by sensations.
As a result, people who received a preliminary cognitive load worked 16% and 18% slower than the rest of the participants in the "light" and "hard" modes, respectively.
In other words, after a hard day's work, running, cycling or group cardio will be more difficult than in the morning or in the afternoon, when the brain is not yet tired.
What indicators mental fatigue does not affect
Unlike cardio, performance in strength and power training does not appear to suffer from mental fatigue.
For example, in one experiment checkedD. M. Y. Brown, A. F. Zuniga, D. M. Mulla. Investigating the Effects of Mental Fatigue on Resistance Exercise Performance / International journal of environmental research and public healthhow cognitive load would affect barbell curl results, and did not see a difference in performance. People who performed the exercise after 10 minutes of cognitive loading completed the same number of repetitions as those who exercised without prior mental fatigue.
Not foundJ. Van Cutsem, S. Marcora, K. De Pauw. The Effects of Mental Fatigue on Physical Performance: A Systematic Review / Sports medicine effect on strength performance and in a systematic review of 11 studies. Scientists have concluded that the shorter the exercise and the more effort you need to make to complete it, the less the effect of mental fatigue.
After a day at work, you can work out with a barbell or on simulators, using heavy or medium weights and a small number of repetitions.
Just be careful with unilateral exercises like the single leg squat. In a review of seven scientific studies figured outM. Brahmsa, S. Heinzelb, M. Rapp. The acute effects of mental fatigue on balance performance in healthy young and older adults – A systematic review and meta‑analysis / Acta Psychologicathat mental stress impairs the sense of balance, both in the elderly and in the young.
How to reduce the negative effects of mental fatigue
There are several ways to avoid a decline in athletic performance.
Move class to morning
This is the most obvious way to practice with a fresh mind. If you have never tried exercising in the morning, please note that at first the indicators may decrease slightly, however, regular classes will leadH. Chtourou, N. Souissi. The effect of training at a specific time of day: a review / Journal of strength and conditioning research to adapt and remove restrictions.
Take a nap before class
Scientists assumedJ. Van Cutsem, S. Marcora, K. De Pauw. The Effects of Mental Fatigue on Physical Performance: A Systematic Review / Sports medicinethat the decrease in performance can be associated with the level of adenosine. This is a neurotransmitter - a substance that is involved in the transmission of impulses between neurons and has an inhibitory effect.
Prolonged wakefulness and high cognitive stress increases its level, causes drowsiness and reduces performance in endurance tasks.
Sleep, on the other hand, reducesZ. Huang Y. Urade, O. hayaishi. The role of adenosine in the regulation of sleep / Current topics in medicinal chemistry adenosine level. So if you have the opportunity to take a 15-20 minute nap before class, do so.
Reduce stress levels
In systems analysis notedJ. Van Cutsem, S. Marcora, K. De Pauw. The Effects of Mental Fatigue on Physical Performance: A Systematic Review / Sports medicinethat norepinephrine may be to blame for reduced endurance.
This neurotransmitter is abundant producedK. Seki, S. Yoshida, M. K. Jaiswal. Molecular mechanism of noradrenaline during the stress-induced major depressive disorder / Neural regeneration research during stress, and therefore mental stress, combined with psychological stress, can further reduce performance in training and, in general, the desire to do something.
To cope with stress, try relaxation techniques - deep breathing And meditation. Short session of concentration for 10-15 minutes remove1. Shapiro, S. L., Oman, D., Thoresen, C. E., Plante, T. G. & Flinders, T. Cultivating mindfulness: effects on well-being / Journal of Clinical Psychology
2. Shapiro, S. L., Schwartz, G. E. & Bonner, G. Effects of mindfulness‑based stress reduction on medical and premedical students / Journal of Behavioral Medicine stress, which can positively affect your endurance.
Read also🧐
- How to choose the load in the first workouts to love the sport
- Mental rest: why you need it and how to arrange it
- What health problems do you need to stop exercising?
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