Almost every athlete has missed a workout at least once. Find out if it is possible to skip trainings in the hall and what it can threaten, what consequences should you expect? Each person has different situations in life, and it may happen that you have to skip class in the gym. Of course, everyone understands that it is not advisable to do this, and today's article will tell you whether it is possible to skip workouts in the gym and what can happen if you often skip training sessions.
Exercise is a sequential process. Muscles, like the body as a whole, are able to adapt to various changes, including physical activity. If you constantly train three times throughout the week, then the body adapts to this load and becomes stronger over time. This makes it easier for the body to resist physical exertion.
The body needs to constantly increase the amount of consumed energy, since after training muscle tissue receives multiple microtraumas that need to be healed. In addition, all metabolic processes are significantly accelerated, which allows you to process food faster and leads to an increase in appetite. Moreover, this happens not only on the days of classes in the hall, but also during rest, because recovery also requires energy consumption.
Reasons not to skip classes during the drying or weight loss period
Every athlete understands that each new activity in the gym requires an increase in the amount of food intake so that the body is provided with the necessary energy and nutrients necessary for recovery. Now you should imagine that you have missed a couple of workouts. What can happen in this case?
Metabolism remains at the same level, as the body is already accustomed to constant stress. Therefore, if the class was missed, then your appetite will remain the same. But at the same time, there is no load and excess energy will appear in the body, which will be used to accumulate fat cells. If during this period you are drying or losing weight, then this will definitely not benefit you. Of course, if the situation is such that you still have to skip one workout, then there will not be much harm from this. The main thing is that skipping classes does not become a habit. This will lead to the fact that all the time spent on losing weight or drying will be spent idle. In addition, if the athlete is prone to obesity, he may gain weight instead of getting rid of it.
Reasons not to skip classes when gaining weight
During weight training, each missed class will also have its consequences. Everyone knows that after intense training, the body will need a couple of days to recover. After a couple of days, the supercompensation stage begins, which is the most effective for gaining muscle mass. The duration of this phase, as a rule, ranges from 2 to 4 times. This is the time when the muscles become stronger and more resilient. Thus, after training and subsequent recovery for 1 or 2 days, the next session should fall into the supercompensation period. During this period, your work on any of the muscle groups will be as effective as possible.
It should be noted that mass training should be done separately. Simply put, each muscle group should be worked on on a specific day. Let's say you have a chest and triceps workout scheduled for Monday, on Wednesday all your attention will be on your back and biceps, and on Friday you will work on your leg muscles and shoulder girdle. This is a rough diagram that allows you to achieve a large effect on weight gain and gives the body enough time to recover.
If all training is carried out on a stable schedule, then the body adapts, which increases efficiency. After the training, rest follows and again a training session during the supercompensation period, and this circle continues. If you skip a training session for any muscle group, you can skip the supercompensation period, which will negatively affect the effectiveness of your training process.
Home training
If you were unable to visit the gym for any reason, you may be able to find time to train at home. For this, exercises are performed that are similar to those that you do in the gym. Just don't forget about the warm-up.
For example, in the gym during this period you devote more time to strength training, then in this case you should perform similar exercises at home. Every athlete probably has dumbbells or a kettlebell at home, or maybe both of these sports equipment. Here is a plan for a very simple workout program that can be used successfully at home and partially compensate for missing a workout in the gym:
- Kettlebell or dumbbell exercises, do four sets of 10 reps.
- Pull-ups on the bar, use 4 sets of 8 reps.
- Dips, also do four sets of 10 reps.
It is very useful to have in stock a training program at home, in case, due to certain circumstances, you have to skip a training session in the gym. Of course, this will not fully compensate for a full workout, but it will help keep fit.
Of course, answering the question - is it possible to skip workouts in the gym, the answer will be no, but the situation may be different. If you missed a workout and did not manage to conduct home training, then try to quickly forget about it and continue training in the same mode. An exception should be made here only during the period of illness, when, after recovery, the load should be somewhat reduced.
If you missed a few sessions, you will have to make changes to the training program to make up for the loss. But try to attend the gym constantly.
For more on the importance of adhering to your workout schedule, see this video:
