A lot of us spend our workdays sitting around, doing mental tasks, and maybe taking a few trips to the kitchen or store. By the time evening rolls around, we’re pretty wiped out, making it hard to get motivated to work out. Turns out, mental stress can mess with our athletic performance just like physical stress can.
So, how does mental stress impact our performance?
Research shows that mental fatigue can slow us down in various sports. For instance, in a couple of studies, folks who spent a long time solving tricky problems ran 3-5% slower in 3- and 5-kilometer races. In another study, soccer players were 16% less effective in quick 20-meter sprints and had a harder time kicking the ball accurately.
A review of 73 studies found that even just 30 minutes of mental work can hurt your aerobic performance, which is all about how well you can keep going at a low intensity for a long time. Mental fatigue can make endurance sports feel tougher and make you tire out faster.
Some studies looked at heart rates and muscle contractions but didn’t find any physical differences between people who worked out after mental tasks and those who were feeling fresh. So, it seems like it’s not about physical changes but rather how hard the workout feels. In one experiment, people who had to think hard before pedaling an exercise bike ended up going slower—by 16-18%—compared to those who didn’t have that mental load.
Basically, after a long day at work, running, cycling, or doing group cardio is going to feel way harder than it would in the morning or at lunchtime when your brain isn’t fried yet.
What about strength training?
Good news! Strength and power workouts don’t seem to be affected by mental fatigue. In one study, people did just as many barbell curls after 10 minutes of mental work as those who didn’t have that mental load. A review of 11 studies also found no impact on strength performance. The shorter and more intense the exercise, the less mental fatigue seems to matter.
So, after work, you can still crush it with weights or machines, just be cautious with exercises that require balance, like single-leg squats, since mental stress can throw off your balance.
How can you beat the mental fatigue?
Here are a few tips to help you keep your performance up:
- Work Out in the Morning: This is the easiest way to exercise with a clear mind. If you haven’t tried morning workouts yet, you might notice a dip in performance at first, but stick with it, and you’ll adapt.
- Take a Nap Before Working Out: Research suggests that mental fatigue can be linked to adenosine, a neurotransmitter that makes you feel sleepy. If you can sneak in a quick 15-20 minute nap before your workout, it could help boost your performance.
- Chill Out: Stress can really drag you down. Techniques like deep breathing and meditation can help lower stress levels. Just a short 10-15 minute session can relieve tension and improve your stamina.
So, don’t let that post-work slump keep you from getting your sweat on!
