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Journalism of Courage
People often lift heavy, push themselves and work too hard in the gym, but they barely see any change. Why does that happen? In a recent Instagram post, lifestyle and fitness coach Kitija Ozolina shared that she often finds people scrolling on their phones and chatting during breaks in between sets.
Instead, she suggested taking a quick short walk, and breathing deep – essentially not letting the body cool down and catch a break. Her logic? If the muscles stay warm, the nervous system stays ready as the brain-body connection remains active. Instead of sitting down and taking a break, Ozolina suggested continuing low-impact movement such as walking slowly and breathing deeply to signal to the brain that the body is in active state.
Prerna Khetrapal, Founder and Holistic Wellness Expert, Kaizen Wellness agreed with the claim, saying, “Yes, scrolling on your phone between sets can genuinely reduce the effectiveness of your workout.”
According to her, when you divert your attention to the screen, your focus shifts, your heart rate drops, and your rest period unintentionally becomes longer. This interrupts the workout rhythm and weakens muscle activation, which ultimately affects your progress. “Those short breaks between sets are meant for controlled recovery and preparing your body for the next movement not mental distraction. Staying present helps maintain consistency, proper form, and the right intensity, all of which lead to better results over time,” she shared.
Scientifically, exercise depletes glycogen levels, a form of energy stored in the muscles, leading to muscle fatigue. Glycogen stores are replenished during rest days, reducing fatigue and preparing the muscles for the next workout. “Over exercising without rest can make one prone to injury, and lead to reduced performance. In fact, overexercising can lead to repetitive strain on the muscles, and also end up tiring the mind, which can lead to poor decision making during a workout routine, increasing the risk of injury,” she explained.
Dr Swati Gaikwad, consultant obstetrician and gynaecologist, Motherhood Hospital, Pune, told indianexpress.com that when you work out, you actually break down your muscle strength as the body becomes weaker due to exertion. You also lose electrolytes. Hence, what you do after the workout is also part of your training process, which means you need to sleep well, recover well, and eat well. “Whether you do strength, cardio or part-leg training, it is important to take adequate rest,” she said.
Here’s what you should be doing post-workout and on a rest day.
While pursuing fitness goals, people must consider 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. Balancing fitness aspirations with people’s unique physiological considerations fosters not only a toned physique but also overall health and wellness,” said Dr Gaikwad.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
