Health & Wellbeing

When should you take a break from the Gym?

Going to the gym is great for both body and mind, but there can come a point when you’ve pushed too hard, and taking a break becomes essential. At times though, it can be hard to decipher whether you’re just ‘feeling the burn’ or in need of a break.
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With that in mind we’ve enlisted the help of personal trainer Jamie Lloyd, to provide his tips on knowing when to stop and take a break.

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"The fact is that you do need days off to rest, recover and regenerate. Just because you are having an easier day, or taking a day off, does not hinder you like most think it does. It actually helps you come back stronger and achieve your goals.

Overtraining goes unidentified in gyms all the time. Sometimes there becomes a point where hammering your body session after session can actually become counter-productive. Most people aren’t aware of how they fall into the trap of effectively beating themselves up, several times a week without taking a rest.

You’ll regularly see people that spend hours doing bodybuilding set after set, or the ‘Cardio Queens’ spending hours pounding the treadmill. These people are overtraining without even knowing it. It amazes me how they still question themselves, and wonder why they aren’t seeing any transformations in their body or why they aren’t shifting the fat. They feel like they are in control, but they are doing it totally wrong!

When overtraining, there are many side effects which include irritability, lack of sleep, muscle tears, depression, fatigue, underperformance, lack of focus and burning out: all signs of overtraining syndrome”.

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JAMIE LLOYD'S 5 REASONS YOU NEED TO TAKE A BREAK FROM THE GYM

1. YOU TURN INTO A LIGHTWEIGHT

“So you are used to smashing session after session, but your body will tell you when enough is enough and to take a rest day or de-load day. When your body simply cannot do a full training session, even if it's a 20-minute HIIT session, it's time to rest! 

We all have good and bad days, but if your body is telling you to rest, then take time out!”

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2. YOU GET SICK

“When we put constant strain on the nervous system, our immune system also takes its toll. So, it's better to eat foods full of anti-oxidants and refuel from your sessions with good quality foods, and get proper rest and sleep. If you don't, you will soon be queuing up at the doctors for some magic get well pills! Listen to your body and look after yourself!” 

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3. YOU ARE THINKING ABOUT JOINING A SLIMMING CLUB

“If you are gaining weight whilst training there's a missing ingredient in your training and that's either not enough rest, or poor nutrition choices. 

You keep hammering it at the gym but you find your belly sticks out and you have constant thoughts of joining a slimming club or searching for that magic weight loss potion? Time to take some time out, reassess your training, nutritional habits and refocus. The belly will go and so will the thoughts of joining that slimming club, as you will gain more energy and your cortisol levels will come down.

I often get asked as a trainer how to get rid of my gut. I say sort your nutrition out or reduce your stress levels. Taking time out is always a good option too… just not for too long!”

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4. YOU TURN INTO THE INCREDIBLE HULK

“No, I don't mean you suddenly get ripped from over-training! Instead, you simply cannot chill out, are in a constant rage and get angry over the silliest things. This is because you are over tired, suffering from mild depression and over-training! Do everyone a favour get a massage once every couple of weeks to relax and chill out. Alternatively, book yourself into a spa to recharge!“

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5. YOU CONSTANTLY WALK LIKE JOHN WAYNE

“We all know what it's like not to be able to get up or down the stairs after a hard session at the gym, but if you’re constantly aching, suffering from pain, and cannot make any gains in your sessions - something has to give! I often tell my clients to take regular magnesium baths to help relax their muscles and unwind. However, if you don't have a bath, spray some magnesium on daily to help you sleep better and reduce your cortisol levels. Even up your diet and eat lots of oily fish, which are full of Omega 3 to help supports your joints.

All in all, listen to your body and don't just push through it. Sometimes a rest is better than a struggling through. Remember if you can't gain - don't train!”

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