You missed a workout: 10 standard “excuses”

• August 27, 2018
• Motivation
• Slnko Jar

The quality of our life depends on our state of health. It's no secret that in order to feel great every day, you need to move. But, alas, sometimes you don’t want to do anything. The only desire is for the cozy embrace of a blanket. However, no one canceled the training.

Let's think together about how to give yourself a day of relaxation without training, and come up with harmful tips on this matter. Absolutely, these excuses from training to the coach will help you at the right time.

Disease

Remember school, when in the cold winter you were forced to go to class every day. Terrible, isn't it? But we found a way out and pretended that we felt very, very bad. Why not repeat this experience in adulthood.

A great excuse for training is faking illness. Call the coach and tell him that you feel terribly bad: your head hurts, your bones are aching. You may remember a sudden stomach ache. And the mentor will have no choice but to free you from physical activity for a few days.

Causes of fatigue during exercise

"Wrong" training

1. Your workouts may be too frequent. For good progress, 3 workouts a week for 60 minutes is enough. Plus aerobic exercise 2 times a week for 30 minutes. To keep fit, even less: 2-3 workouts a week for 40-50 minutes, plus aerobics 2 times a week for 30 minutes.

2. Your workouts may be too long. You should not train for more than 1 hour 30 minutes.

3. Perhaps your workouts are too monotonous and monotonous, but they should be optimal and interesting. Try yoga today, dancing tomorrow, strength training with dumbbells the day after tomorrow. Maybe you don't want to study because you're bored?

4. You may not have found “your” time for training. Each person is unique, he has his own biorhythms. Try training early in the morning, at lunchtime, late in the evening. What suits you best?

5. Your motivation for fitness may be too weak. There is often a misconception that in 2 months in the gym you can significantly change your figure and become like a model. It is this opinion that is most widespread, and subsequently disappoints the general mass of people... You must be psychologically ready to accept this work and, moreover, learn to enjoy it.

6. Perhaps you're just not in the mood for training. Maybe you’re not tired, but you can’t bring yourself to do it? You need to tell yourself that physical activity is also necessary for the body, just like food. You won’t be left without food, will you?

Feel how day after day, thanks to training and balanced nutrition, you become stronger, more resilient and slimmer. This is an incomparable feeling!

Sport is your health, your ideal figure, your success, your appearance (face and skin), your libido, finally. Prove to yourself that you can exercise regularly. After all, if you are not worthy even of yourself, then who else are you worthy of? Which husband? What children?

Fatigue during training and nutrition

1. You may be eating poorly (not getting enough calories, nutrients or vitamins). You should eat at least 4 times a day. It is better to eat 1.5-2 hours before training. And be sure to have a carbohydrate-rich snack immediately after your workout.

2. Perhaps your diet is low in carbohydrates (cereals, pasta, baked goods, fruits and vegetables) and fats (oils, fatty meats, nuts and seeds), just add a little more of them to your diet.

3. You may not be drinking enough water. If you have a headache in the morning, it's due to dehydration. Thick blood moves poorly through the small vessels of the brain, disturbances in the blood supply to certain parts of the brain occur, and it all ends in a headache.

4. You may have a morning drop in blood sugar levels. Then, after waking up, you need to quickly drink a glass of water (not in one gulp, but in small sips!) and have breakfast with a high-calorie dish, for example, oatmeal and an egg

11. Your body may be lacking vitamins and minerals. If the next day after training you feel extremely bad, remember the vitamin complex!

Your fatigue: sleep and work

1. Perhaps your job or lifestyle is too stressful, or you also play another sport. Then it is not difficult to guess why there is not enough energy. Strengthening your nutrition, streamlining your affairs, giving up some things, reviewing your schedule and daily routine can help here.

2. You may not be getting enough sleep. This is important for maintaining energy. If this is the cause of fatigue, then try to sleep during the day or at least lie down for 20 minutes. This will already add a lot of strength.

Your energy, health and physique

1. Perhaps you have a thin physique (ectomorph, asthenic). This body type is characterized by rapid fatigue. If this is the case, then you should take this factor into account in your classes and make them shorter, more intense. Do not overuse aerobics. Improve your diet and take protein and energy supplements and vitamins. Get more sleep.

2. Perhaps you have some disorders in your body. It is necessary to consult a doctor - first a local therapist, then an endocrinologist.

Cloth

It's terrible, but you washed all your sports clothes in a new washing machine. Unfortunately, the modes in it have not yet succumbed to you, so the uniform fell victim to the high temperature. Alas, you can’t wear clothes two sizes smaller, and the psychological trauma from losing such expensive things will not allow you to burn calories during training.

Damaged clothes are quite suitable as an excuse not to go to training. But still, be vigilant and control the washing machine mode when washing things so that the imaginary reason does not become real.

Learn to move

Movement and physical activity are the last things you want to do when you're tired. What kind of gym can we talk about if there is no strength for anything at all? But we are created to be in the Rev Up Your Energy movement. . When we move little, all processes in the body automatically stop: the body slowly processes food, slowly starts working, and slowly adjusts to rest. It turns out to be a vicious circle: we get tired and therefore move little, but as a result, the body reserves less energy for movement and reduces its production.

There is a way out: when tiredness haunts you, you need to start with walks.

And nothing else. Put on something very comfortable, go outside, not somewhere, but just like that, without a purpose. You can’t: sit, wander around the shops, go to the nearest kiosk for fast food. You can: walk.

How to warm up when you need to go outside but don’t want to? Start breathing. Take a deep breath and exhale sharply until you feel you are ready to stretch your neck and do at least 10 squats.

Theft

Tell your coach a similar story: “While riding on the bus, there was a suspicious man standing next to me, not attracting any attention to himself. When he came out, there were no signs of trouble. But later it became clear that the man was a thief and took the wallet out of the bag.”

Unfortunately, now you will not be able to appear at the training session, because it is necessary to restore the imaginary cards that were in the wallet. This will take at least two days.

Learn to switch from work to rest

You need to leave your work at work, don’t take it home even in your thoughts. At home, don’t check work email, don’t write to colleagues about unfinished business or questions that can wait until tomorrow (in fact, most questions are just like that), don’t go into the corporate chat if you have one. If an extremely important event is planned at work tomorrow, then worrying about it is appropriate, but such events happen no more than two or three times a year. And the rest of the time - no “overtime” thoughts. Switching things up will also help you relax.

The best way to take your mind off work is to communicate with loved ones. Talk to your family, play with your pets, call your friends, or text someone you haven't seen in years and ask how they're doing. The energy of loved ones will help you feel better.

Business trip

The boss decided to please you and send you on a business trip to the Alps. You deserve it and, of course, do not refuse such a tempting offer. Call your coach and tell him this good news. He is also a human being, so he will be happy to let you go.

Don't forget to promise your mentor that you will study without him. He will probably be pleased to hear about your desire for an ideal body.

Find fuel

Energy is obtained by burning fuel, our fuel is food. If you fill a car with a gasoline engine with diesel fuel, then, of course, it will go, but not far. It’s the same with our body: if we feed it just anything, we won’t be able to get enough energy. We have written about how to eat healthy many times, but fatigue is a trap. To stick to a nutrition plan, regularly buy the right foods, cook them, and not break down, you need a schedule and strength. But they are not there.

Get started with three simple steps:

1. Reduce your coffee intake Self-help tips to fight fatigue. , no matter how paradoxical it sounds. Coffee and other tonic drinks provide energy on loan. You will spend more than you can afford, and you will have to pay with a lack of strength.
2. Instead of sweets and fast food, snack on nuts and cottage cheese. Protein foods help cope with lack of strength better than candy and coffee.
3. Take snacks based on flax seeds - they are rich in antioxidants. However, more details are needed about them.

Problems with equipment

Everyone has had troubles when equipment breaks down at the most inopportune moment. Unfortunately, no one is immune from this, so all that remains to be done is to go to a repair shop.

A broken screen of a brand new smartphone, a cup of coffee spilled on a laptop, a broken tablet - all this is a reason not to go to training.

Find out what's wrong with your body

It is normal for a person to be tired after a busy day at work or an intense workout. It’s not normal when fatigue doesn’t go away even on weekends and you’re so tired that you can’t rest. But this also happens. Before you start doing anything, make sure that it is real fatigue and not a symptom of larger troubles.

Fatigue is a symptom of some diseases.

Diabetes, depression, thyroid problems, anxiety, anemia and even snoring are diseases that signal themselves through fatigue. Why am I tired all the time? . It takes no more than a week to get checked by an endocrinologist and do a couple of blood tests, but you will find out what is the reason for your poor health: a disease or lifestyle.

Support from a loved one

We all have loved ones whose well-being comes first for us. Of course, there is no need to invent non-existent diseases for them. But won’t you rush over and support your sister, who has finally organized her own exhibition in a local art gallery? Your coach will have to come to terms with and understand that family and loved ones come first.

Now let's talk about ridiculous and absurd excuses for training. Although even with these reasons in your arsenal, there is hope that the coach will understand and forgive you.

Never stop

1. After training, you do not become different, but remain the same person who works on yourself and strives to become better. Statuses after training – share your mood. Remember, beginner: biceps will appear, the main thing is patience...
2. Hurt? Be patient. Tears? Erase. Sport - is life.
3. Train well - sleep well.
4. Pain is weakness leaving the body.
5. Do you think healthy eating is expensive? You forgot to calculate the cost of your illnesses.
6. Training is the cure against all diseases!
7. I don’t drink, don’t smoke, don’t go to clubs, read books, play sports. Damn it, I exist. And they said that such things do not happen.
8. Let there be pain in the muscles! Than drugs and alcohol.
9. I'm the guy who doesn't hang out in clubs. Yes, yes, I exist.
10. Sport is what unites us and makes us stronger.
11. Do not envy those whom nature has awarded with an excellent figure. Don't envy those who eat and don't get fat. Is not cool. Cool is willpower and working on yourself.
12. Did you miss your workout? Well done. Give your enemies a chance to punch your face.
13. When I return from the gym - so that the food is ready!
14. The way to a man's heart is through a squat.
15. The more you sweat in training, the less you'll bleed in battle.
16. I know why I love sports. During training, all thoughts are killed. They will, of course, return, but later, after training. On it you only think about the result.
17. The horizontal bar will make you a normal man.
18. If you are not a vegetable, then you will not sag in old age.

Housework

Washing, cooking, cleaning, caring for flowers, etc. are incredibly exhausting. And if you think about it, after doing all these household chores, you well deserve a day of not working out.

But if you think about it, loading dirty clothes into the washing machine, putting food on your plate and your household, watering flowers, burns hundreds of calories per day. And it is not clear what is more effective: one day as a housewife or training in the gym.

Sports and music are indivisible

Don't think that your efforts will be in vain. Believe that you will always be rewarded for good work on yourself. Statuses about training with meaning are a great opportunity to support yourself during difficult times in life.

1. Don’t accumulate anger within yourself - throw it out during training.
2. A friend-coach is, of course, good. But if he starts giving you concessions, you need to change the coach.
3. Girls, look for guys at the gym. There you will understand which of them is really worth something...
4. Have you noticed that jokes about stupid athletes are written by simply stupid people?!
5. You can have absolutely any relationship with the opposite sport, but you should never give up the sport!
6. And it’s up to you to decide - to score something, or to score on something.
7. Parents who instill in their children a love of sports - I wish there were more of you!
8. Everyone has a bad workout. But this is a difficulty, the correction of which is easier than many things in this life.
9. If you have achieved something through backbreaking work, you simply don’t have time to brag.

Bad dream

Here you can find several options to solve the problem:

1. You had nightmares. Now, like after watching a cult horror movie, you are afraid to even leave your apartment, because a maniac might be waiting there. Don't risk leaving the room.
2. Lack of sleep. This is a more serious reason to skip a workout. Lack of sleep has a detrimental effect on the body and prevents it from functioning normally.

And now about serious things

If you're reading this article, you're probably tempting yourself to skip your workout. Remember that the path to health is not easy. You will face trials there. And the main test is laziness. Don't let it take over your desires and aspirations.

There are only two truly forgivable, valid reasons for skipping a workout:

1. Serious illness.
2. Death.

Only in these two cases can a conscience be clear, because in the first case physical activity is contraindicated, and in the second case it is impossible. In all the rest, you can find a way out.

No one obliges you to work out in the gym with a trainer. Obviously, not everyone can find the time and money for this. However, everyone can afford, for example, to wake up half an hour earlier than usual and do morning exercises.

If you can't bear the thought that charging will take up half an hour of your precious time, then sacrifice something else. For example, if, according to tradition, you watch a movie every evening, then combine business with pleasure: watch and study.

Know that to become a successful person you need health. Train and improve. Only occasionally allow yourself days of relaxation, but on condition that you are sure that tomorrow your training will continue.

We are for sports!

Everyone strives to be stronger and faster. But not everyone has it. Statuses about training that will highlight why cookies taste better on our side.

1. The only person who can say that I am a weakling is the coach.
2. Don't expect the maximum when you do the minimum.
3. Weeks and years will pass, but I will never give up the sport.
4. You can’t just skip a workout like that.
5. Train so that you can throw a thousand punches. Hit so that one is enough!
6. An athlete cannot work with money in his pockets. He must work with hope in his heart and a dream in his head.
7. I train not to break everyone, but to prevent myself from being broken.
8. My first love is sports.
9. One hour of training takes up less than 5% of your day. No excuses!
10. I train not for show-off, but for myself.
11. Let's not skip training! We press, we press and we will press!
12. Don't be lazy, train!
13. It doesn't matter if you're skinny or jock. The main thing is not to be shabby!
14. Get off the computer and do 30 push-ups!
15. The hall is a place where time flies unnoticed.
16. Smart girls look after themselves, not men.
17. Life is like a sport... To achieve something, everything must be done according to a schedule and with increasing load.
18. Each athlete has his own athlete.
19. Working out is the best place to get your thoughts in order.
20. Bad weather has its advantages - you can come to the hall and it will be empty.
21. Exercise makes us kinder.
22. Women who show off by drinking and smoking are annoying. You should take up sports and be proud of it!
23. Sport should be a way of life, not a reason to show off.
24. What is training? Training is a struggle with yourself, with your laziness... All training should be a joy for you, but at the same time you should simply exhaust yourself.
25. We are for sports! Are you with us?
26. Every day I plan to start working out with a barbell, but my wife ruins everything with homemade cutlets...
27. Eat. Friction. Learn. Love. Sleep.
28. Get yourself together. Feel every repetition. Make every approach count. You're here for business!
29. The best place to learn something new is the gym. There is no time for glamor and pathos, but only the desire to work on yourself and become better.
30. We must not dream about victories, but achieve and train.