Exercising without recovery is not a good idea in general. In these circumstances, the danger of injury is greater and we do not know how the body will react to this sudden increase in load.
In this article we will analyze the topic to understand if there are situations in which it is possible to train without having recovered. In any case, we advise you to always follow the doctor’s instructions.
The importance of rest
To begin, we must emphasize the importance of resting properly. All facilities that work when we play sports need a rest period.
The rest time will depend on the effort made and its duration, as well as on the previous workout. This means that if the intensity is moderate, we won’t have to rest for a long time.
Another influencing factor is the way we had practiced previously. If we have strong muscles used to high level performance, their recovery will be faster because they will not be as exhausted during training.
The example of muscles
Let’s take the example of muscles. First, each muscle is made up of a different number of fibers depending on how well trained it is. That’s why they get bigger when we do weights, because you add fiber. Hence, the way the muscle is trained changes the strength we can exert.
On the other hand, one has to take into account how muscle contraction works. As a survey published by the Revista Brasileira de Ciências do Esporte explains , every time we contract a muscle, an exchange of ions takes place guided by the signals sent by the brain.
For this exchange to take place properly, there must be a sufficient amount of substances involved. As we use them, the reserves of the muscle are depleted.
Therefore, to be prepared for a certain effort, the muscle must be trained and must have enough reserve micronutrients. If either of these two conditions is not met, we are more at risk of suffering from injury.
The risk of injury
Continuing with the example of muscles, if you do not have the necessary strength, you run the risk of suffering micro injuries or muscle tears. If our muscle does not have enough fibers, it will force others to exert too much effort causing a break.
If, on the other hand, the contraction-relaxation cycle does not work properly due to a lack of micronutrients, the risk of contractures and cramps is very high.
As with other facilities, the risk of injury without having recovered will be related to fatigue. Tendons and ligaments can function to some degree before they give way and injure themselves. If we force them to work while they are tired, they will not perform their function properly and we will expose us to other indirect injuries. In fact, even the bones need to rest.
Bones go through a cycle in which old cells are reabsorbed and replaced with new ones. The second step occurs when the parasympathetic system is activated in the central nervous system, that is, when we rest.
Lack of rest puts all types of structures at risk for injury. Additionally, rest is necessary for body thermoregulation, according to a study published in Physiology & Behavior.
Is it possible to train without having recovered?
By virtue of the above, it is completely inadvisable to carry out a training session by straining the same structures at high intensity. That is, it is best to avoid doing another similar workout before giving the structures that suffer the most time to recover.
However, this does not mean that we have to remain seated on the sofa. First, it might be helpful to get some aerobic exercise. We are talking about running, cycling, swimming, among other alternatives.
On the other hand, it is possible to work on other parts of the body as well. So, if our legs are tired from playing football, it will be helpful to do a weight training session for the upper body.
Finally, what we can do is the same type of movements but with a lower intensity. Not surprisingly, this is recommended to recover more quickly.
Under what conditions can we train?
So it is possible to train even without having recovered 100%. The important thing is that it is a type of exercise that does not leverage the structures that are already suffering from the previous workout. If the intensity is very low and we focus on other structures, we will not take any risks.
That said, unless we are professional athletes and are addicted to sport, proper rest times should be respected. In this way, we make sure that we are fit and that we can do our best in the future.