2543: Should You Try To “Make Up” A Missed Workout? by Marc Bilodeau of Fit Trend on Staying Consistent with Fitness Routine

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[00:01:35] This is Optimal Health Daily Episode 2543. Should you try to make up a missed workout

[00:01:41] by Mark Bilodeau of fittrend.com and I'm Dr. Neil Malik, your host. Welcome back to

[00:01:47] Optimal Health Daily or welcome for the first time if you're new here. This is the podcast

[00:01:52] where I act as your very own personal narrator and read to you from some of the most popular

[00:01:57] health and fitness blogs online. And with that, let's get right to it as we optimize your life.

[00:02:07] Should you try to make up a missed workout by Mark Bilodeau of fittrend.com.

[00:02:15] Missing a workout can be gut wrenching and you may even feel guilty or that you failed

[00:02:19] somehow. You could try correcting the situation and adding it to your next workout

[00:02:24] to compensate for the lost effort. Although, is trying to make up for a missed workout the

[00:02:30] right thing to do to keep you on track? The temptation is real especially if you're following

[00:02:35] a training plan or working with a personal trainer. However, even the most dedicated

[00:02:40] exercisers and professional athletes miss a workout. It's normal and it happens to everyone.

[00:02:47] Why did you miss your workout? Was it due to an unexpected event?

[00:02:51] Poor sleep, fatigue, lack of motivation or something else. When you understand the reason

[00:02:57] or reasons why you missed a workout, it can help you address any potential roadblocks in the future.

[00:03:04] Consistency is key. Consistency is the key to making progress. Missing a day here and there,

[00:03:10] especially to recover, is more important than pushing through to exercise every time your plan

[00:03:15] says so. Fortunately, missing a day or two will not reset all your hard work. In fact,

[00:03:22] your body might benefit from the rest. However, if you are missing a lot of workouts,

[00:03:27] trying to cram them in later will be counterproductive and can lead to burnout and injury. If this is

[00:03:33] the case, try to address why you're skipping your workouts and adjust accordingly.

[00:03:38] What if missing a workout impacts your goal? Overall, no one workout will make

[00:03:44] or break your training plan or set you back so much that it impacts your goal. An extra day of rest

[00:03:50] may even work wonders if you are tired or sore. If you're following a training plan,

[00:03:55] you could adjust your workouts. For example, if you missed a workout,

[00:03:59] you could do a light workout on a rest day later in the week. However, you should avoid

[00:04:04] doing back-to-back vigorous training workouts without rest in between. This can lead to an

[00:04:09] injury which will certainly impact your goal. Keeping a fitness journal and monitoring your

[00:04:15] progress can help keep you on track when you miss workouts. You can't remember everything related

[00:04:20] to your goals. Tracking yourself is the best way to monitor your progress and give you a bird's

[00:04:25] eye view of all your efforts. Not only will you see your progress, but you may also see

[00:04:30] early indicators of trouble which will let you make adjustments sooner rather than later.

[00:04:35] As a result, you keep moving in the right direction. Tracking your missed workouts

[00:04:39] can show how it affects your progress. In fact, you could learn how missing a workout impacts

[00:04:45] you over time. The more information you have about your workouts, the more you can make well-informed

[00:04:50] decisions about your goals. How to reduce your risks of missing a workout

[00:04:56] You shouldn't be too hard on yourself for missing a workout. However,

[00:05:00] you want to minimize the number of times it happens. Let's explore some common reasons

[00:05:04] why you could miss a workout and what you can do now to help minimize it in the future.

[00:05:10] 1. Colds and Flues You'll inevitably get a cold or flu, which

[00:05:15] sidelines you for one or more days. It's important not to exercise if you're ill.

[00:05:20] Sometimes you can get sick because you're exercising too much. However, getting enough

[00:05:25] sleep, washing your hands frequently, eating a balanced diet and having rest days can help

[00:05:30] reduce your chances of catching a cold or the flu. As a result, you can miss workouts less often due

[00:05:36] to illness. 2. Commitments

[00:05:40] Work and family can undoubtedly change your plans quickly. Although avoiding these commitments may

[00:05:45] be impossible, you can adjust your schedule to reduce your risk of missing a workout. You could

[00:05:51] exercise when unforeseen obligations are likely not to interfere with your workouts like before

[00:05:56] or after work. Also, putting your workouts on your calendar with your other appointments

[00:06:01] may help you schedule your commitments with your workouts. If scheduling your workouts isn't

[00:06:06] feasible, consider exercising at home so you don't have to rely on going to the gym and

[00:06:11] can fit those workouts in when time allows. 3. Lack of Motivation

[00:06:18] You can't be too hard on yourself when you're not motivated. There is a lot stacked

[00:06:22] against you. Evolutionary psychology suggests humans are wired to conserve energy and avoid

[00:06:28] unnecessary exertion to survive. As a result, your natural inclination is to choose sedentary

[00:06:34] activities. Your mind is also wired to seek immediate rewards. Bad habits are easy to

[00:06:40] make because they give you that short-term reward your brain craves. Unfortunately,

[00:06:45] exercise involves discomfort and delayed gratification, which makes the benefits

[00:06:50] not so immediate. There are no immediate consequences if you don't exercise,

[00:06:54] so it's easy to prioritize other activities and procrastinate. Your success depends on exercising

[00:07:01] consistently even if you exercise for only 10 minutes. That's a win and better than

[00:07:06] missing a workout. Once you start exercising, you may find the motivation to keep going.

[00:07:12] And 4. You Don't Look Forward to Your Workout

[00:07:16] There is no shortage of advice on the best exercises that burn the most calories,

[00:07:20] gain the most muscle, and lose the most weight. You may have even talked to a personal trainer

[00:07:25] who crafted your ideal exercise routine. However, you may not like the exercises you do.

[00:07:31] That's certainly a problem. You'll never have fun if you force yourself to do something you

[00:07:36] don't enjoy. As a result, you may rush through what you're doing, skip workouts, and take

[00:07:41] shortcuts. If you don't like running, biking, playing tennis or football, don't do those

[00:07:47] activities. No amount of motivation can get you to exercise if you don't like your workouts.

[00:07:53] Instead, try something new. You never know what fun new activities you may discover.

[00:07:59] When you enjoy your workouts, you'll look forward to them. However, too much of a good thing

[00:08:04] can be harmful. So make sure to listen to your body and take a rest day when needed.

[00:08:10] Why You Shouldn't Make Up a Mist Workout

[00:08:13] If you skip specific workouts, you should reassess your goal. It may be too ambitious for

[00:08:17] your fitness level. On the other hand, if you're accomplishing most of your workouts,

[00:08:21] you shouldn't worry too much about it. Your body may be telling you something.

[00:08:26] If you feel tired, sick, or sore, then a day off may be what you need to recover.

[00:08:31] Otherwise, trying to make up a mist workout by doing double the work or more work spread

[00:08:36] throughout the week can increase your risk of injury due to a workload higher than what you're used to.

[00:08:42] If you're unsure, consult an expert who can help you adjust your training plan.

[00:08:47] The Takeaway Everyone misses a workout for one reason or another.

[00:08:52] If you're usually consistent in your workout routine, then missing a workout occasionally

[00:08:56] will not derail your fitness goals. If you regularly miss workouts, you should determine

[00:09:01] the reasons and make adjustments to remove potential future roadblocks.

[00:09:05] It would be best if you didn't try to make up a mist workout because

[00:09:09] you could be stressing your body with extra work, which will only lead to fatigue,

[00:09:13] burnout, and injury. Instead, consider it a rest day and pick up where you left off tomorrow.

[00:09:24] You just listened to the post titled, Should You Try To Make Up A Mist Workout?

[00:09:28] by Mark Bilodeau of FitTrend.com and I'll be right back with my commentary.

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[00:10:32] Dr. Neal here for my commentary.

[00:10:35] I hate missing workouts. If my body could handle it, I would work out every single day.

[00:10:40] But alas, my body cannot handle it. Trust me, I've tried.

[00:10:45] And this wasn't always the case with me. I was the kid who once asked my parents

[00:10:50] if I could be an armchair athlete. Meaning, couldn't I just spend my free time watching

[00:10:55] sports on television instead of actually playing them? So, what's my secret?

[00:11:00] How did I go from wannabe armchair athlete to actually enjoying my workouts and enjoying

[00:11:06] them to the point where I'd want to do them every single day? No secret.

[00:11:11] I just used most of the tips today's author Mark shared.

[00:11:14] I found activities I liked. I planned for them. Yes, I actually blocked time off

[00:11:19] on my Outlook calendar so that nothing else gets scheduled during my workout time.

[00:11:24] And to make sure I'm really motivated, I only listen to my favorite music when I'm working out.

[00:11:30] When I'm commuting to and from campus, I usually listen to audiobooks or podcasts.

[00:11:34] So, I reserve my favorite music for my workouts only.

[00:11:39] Now do you have to use these exact same methods? Of course not.

[00:11:43] But just start with one and see if it sticks. If it doesn't, try another.

[00:11:49] If you keep trying, I promise something will stick.

[00:11:52] All right, that's another edition of Optimal Health Daily. I hope you're having a great weekend.

[00:11:57] Thank you so much for listening. Thank you for sharing this show with someone.

[00:12:01] And I'll be back here tomorrow as usual. So, I'll see you there where your optimal life awaits.