For many people, the working day is not very active and includes only mental work and, at best, walks to the kitchen or shop. Nevertheless, by the evening, my strength is coming to an end, and training is difficult. The fact is that mental stress can also affect athletic performance — as well as physical.
Several experiments have confirmed that mental stress can reduce J. Van Cutsem, S. Marcora, et al. The effects of mental fatigue on physical performance: A systematic review / Sports Medicine performance in different sports.
So, in two studies, after a long time solving tasks that require concentration, people ran 1. C. MacMahon, L. Schücker, et al. Cognitive fatigue effects on physical performance during running / Journal of Sport and Exercise Psychology
2. B. Pageaux, R. Lepers, et al. Response inhibition impairs subsequent self‑paced endurance performance / European Journal of Applied Physiology and Occupational Physiology distances of 3 and 5 km are 2-5% slower. In another, the players performed 16% worse M. R. Smith, A. J. Coutts, et al. Mental fatigue impairs soccer‑specific physical and technical performance / Medicine and Science in Sports and Exercise a task with short, fast runs of 20 m, as well as hitting the ball less accurately.
And in a systematic review of 73 studies, they found D. M. Y. Brown, J. D. Graham, et al. Effects of prior cognitive exertion on physical performance: A systematic review and meta‑analysis / Sports Medicine that even 30 minutes of mental stress negatively affects aerobic performance — the ability to work for a long time with low intensity.
Mental fatigue reduces performance in endurance sports, reduces the time before fatigue and makes you perceive the load as heavier.
In some experiments, participants' pulse, blood pressure, and muscle contraction were measured, but no difference was noticed between those who exercised after mental exertion and those who were full of energy. In other words, athletic performance did not decline due to physical changes.
Scientists have suggested that the level of perceived effort is to blame — how hard the chosen load feels. So, in one experiment J. Brownsberger, A. Edwards, et al. Impact of mental fatigue on self‑paced exercise / International Journal of Sports Medicine The participants were asked to pedal an exercise bike at first with low intensity, and then with all their might. At the same time, they did not give specific instructions on power — they asked to be guided by feelings.
As a result, people who received a preliminary cognitive load worked slower than the rest of the participants, by 16 and 18% in the "light" and "heavy" modes, respectively.
In other words, after a hard day's work, running, cycling or group cardio will be more difficult than in the morning or at lunch, when the brain is not tired yet.
Unlike cardio exercises, performance in strength exercises and power training does not seem to suffer from mental fatigue.
For example, in one experiment we checked D. M. Y. Brown, A. F. Zuniga, et al. Investigating the effects of mental fatigue on resistance exercise performance / International Journal of Environmental Research and Public Health , how the cognitive load will affect the results in flexing the arms on the biceps with a barbell, and we did not see a difference in the indicators. People who performed the exercise after 10 minutes of cognitive load did the same number of repetitions as those who practiced without prior mental fatigue.
Did not find J. Van Cutsem, S. Marcora, et al. The effects of mental fatigue on physical performance: A systematic review / Sports Medicine the effect on strength indicators and in a systematic review of 11 studies. Scientists have concluded that the shorter the exercise and the more effort you need to put into it, the less the effect of mental fatigue.
Just be careful with one-sided exercises like squats on one leg. A review of seven scientific studies found M. Brahmsa, S. Heinzelb, et. al. The acute effects of mental fatigue on balance performance in healthy young and older adults – A systematic review and meta‑analysis / Acta Psychologica that mental stress worsens the sense of balance, moreover, both in the elderly and in the young.After a day at work, you can easily work with a barbell or on simulators, using heavy or medium weights and a small number of repetitions.
There are several ways to avoid a decrease in sports performance.
This is the most obvious way to practice with a fresh mind. If you have never tried exercising in the morning, keep in mind that at first the indicators may decrease slightly, but regular classes will lead to H. Chtourou, N. Souissi. The effect of training at a specific time of day: A review / Journal of Strength and Conditioning Research to adapt and remove restrictions.
Scientists have suggested J. Van Cutsem, S. Marcora, et al. The effects of mental fatigue on physical performance: A systematic review / Sports Medicine that the decrease in indicators can be associated with the level of adenosine. It is a neurotransmitter, a substance that participates in the transmission of impulses between neurons and has an inhibitory effect.
Prolonged wakefulness and high cognitive load increase its level, cause drowsiness and reduce productivity in endurance tasks.
Sleep, on the contrary, reduces Z. Huang, Y. Urade, O. Hayaishi. The role of adenosine in the regulation of sleep / Current Topics in Medicinal Chemistry adenosine level. So if you have the opportunity to take a nap before class for 15-20 minutes, do it.
The system analysis noted J. Van Cutsem, S. Marcora, et al. The effects of mental fatigue on physical performance: A systematic review / Sports Medicine that norepinephrine may be responsible for the decrease in endurance.
This neurotransmitter is produced in large quantities K. Seki, S. Yoshida, M. K. Jaiswal. Molecular mechanism of noradrenaline during the stress‑induced major depressive disorder / Neural Regeneration Research during stress, and therefore mental stress combined with psychological stress can further reduce performance in training and generally the desire to do something.
To cope with stress, try relaxation techniques — deep breathing and meditation. A short concentration session for 10-15 minutes will relieve 1. S. L. Shapiro, D. Oman, et al. Cultivating mindfulness: Effects on well‑being / Journal of Clinical Psychology
2. S. L. Shapiro, G. E. Schwartz, G. Bonner. Effects of mindfulness‑based stress reduction on medical and premedical students / Journal of Behavioral Medicine tension, which can have a positive effect on your endurance.
