Have you ever wondered why you put in the hard work at the gym but see minimal changes in your body? The answer might lie in what you do during those short breaks between your exercise sets. A common habit is drastically reducing the effectiveness of your training, according to fitness professionals.
The Phone Scrolling Trap
In a recent Instagram post that has caught the attention of the fitness community, renowned lifestyle and fitness coach Kitija Ozolina identified a major problem she frequently observes in gyms. She often finds people scrolling through their phones and chatting during their rest periods between sets.
This seemingly harmless habit, however, comes with a significant cost to your fitness progress. Instead of letting your body cool down completely, Ozolina suggests a more productive approach to these short intervals.
Why Active Recovery Wins
The fitness coach recommends taking a quick short walk and practicing deep breathing during your breaks. The logic is scientifically sound: by continuing low-impact movement, you keep your muscles warm and your nervous system ready for action. This maintains a strong brain-body connection, ensuring you are primed for your next set.
Prerna Khetrapal, Founder and Holistic Wellness Expert at Kaizen Wellness, strongly agrees with this assessment. "Yes, scrolling on your phone between sets can genuinely reduce the effectiveness of your workout," she confirms.
According to Khetrapal, when you divert your attention to a screen, multiple negative effects occur: your focus shifts, your heart rate drops, and your rest period unintentionally extends. This disruption to your workout rhythm weakens muscle activation and ultimately hampers your long-term progress.
The Science of Proper Rest
"Those short breaks between sets are meant for controlled recovery and preparing your body for the next movement, not mental distraction," Khetrapal explains. "Staying present helps maintain consistency, proper form, and the right intensity, all of which lead to better results over time."
From a physiological perspective, exercise depletes glycogen levels—the energy stored in your muscles—leading to muscle fatigue. While glycogen stores are primarily replenished during full rest days, the short breaks between sets serve a crucial purpose in your immediate performance.
Dr. Swati Gaikwad, consultant obstetrician and gynaecologist at Motherhood Hospital, Pune, emphasizes that what you do after your workout is an integral part of your training process. "When you work out, you actually break down your muscle strength as the body becomes weaker due to exertion. You also lose electrolytes," she told indianexpress.com.
This is why adequate recovery practices are essential. Dr. Gaikwad recommends three key practices for optimal recovery:
- Stay hydrated throughout your workout and recovery period
- Choose healthy homemade snacks to replenish nutrients
- Do light exercises and proper cool-down routines
Just as warm-ups are crucial before exercising, bringing down your body's temperature gradually with adequate cool-down exercises helps it recover more effectively.
For those pursuing fitness goals, experts stress the importance of considering the intricate interplay between nutrition, exercise, insulin levels, and hormonal health. Seeking guidance from both fitness and healthcare professionals ensures a well-rounded approach that aligns with individual health needs and goals.
Disclaimer: This article is based on information from the public domain and expert opinions. Always consult your health practitioner before starting any new fitness routine.
