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Fitness

Stress Shown to Impair Recovery From Workouts

A new study examined the effects of psychological stress on exercise recovery, and the results were pretty conclusive: stress makes it harder to recover.

Doug Dupont

Written by Doug Dupont Last updated on December 26, 2013

Physical and psychological stress have a few things in common. They both affect your nervous system and your musculature. For example, think about the shoulder and head muscle tension caused by stress at work or at home. That’s a bad kind of stress. Exercise, on the other hand, is usually a positive stressor that benefits you in the long run.

Although it’s clear that there are some similiarities between these two types of stress, the interaction between the two types of stress is not well known. In a study this month in the Journal of Strength and Conditioning Research, the effects of psychological stress on recovery from physical stress were examined.

Most of us are familiar with the idea that different people have different recovery abilities. Many factors contribute to this difference, including genetics, gender, and age. But believe it or not, scientific studies have yet to explain the individual variation in recovery ability.

Because of some of the similarities between the physical stress of exercise and psychological stress, the researchers of this study wanted to see if there was a measurable effect on exercise recovery. Indeed, they noted that stress was already known to have a relation to immune function, illness, and injury. Clearly, these factors will impact recovery all by themselves.

This study was unique and exciting for one important reason – the researchers were concerned solely with chronic psychological stress. The researchers had to screen over twelve hundred people to find those who fit on both ends of the chronic psychological stress spectrum. That large group was were whittled down to 31 participants for the purposes of this study – those who were chronically stressed out and those who were the opposite.

The researchers also looked at two kinds of stress, perceived stress and life stress. Perceived stress is a subjective measure of how strong your psychological stress feels to you. By contrast, life stress doesn’t take into account how the stress feels, just what it entails. In other words, the life stress scale would include things like high workload, disagreeable people in your life, and perhaps stressful life events.

The participants performed six sets of ten reps of leg press using 80-100% of their ten rep max. They went back in each day for four days after the workout to have their recovery tested. Both objective and subjective recovery measures were taken.

Indeed, both kinds of stress modulated recovery. Both life and perceived stress significantly reduced muscle force production and feelings of energy, and life stress further worsened feelings of fatigue and soreness. But recovery wasn’t just better without stress, it also occurred several times faster. This information is critical for athletes.

This study shows us that part of the individual variations in recovery come from stress levels. Some psychological stress is avoidable, or can be dealt with quickly so it doesn’t linger. Other stress isn’t avoidable, so be conscious that your recovery may be inhibited. One thing is for sure though – if you want an edge over the competition, being stress-free during training should be a major focus.

References:

1. Matthew Stults-Kolehmainen, et. al., “Chronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations over a 96 Hour Period,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000335.

Photo courtesy of Shutterstock.

Doug Dupont

About Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business side of fitness, taking a management position at a large local gym. During that time he became a founding member of the UVM Brazilian Jiu Jitsu club, and was the first among their competition team. After only a few months he was assisting in coaching, and ran conditioning program for the club.

Out of college Doug set up his own training center. He grew his list of clientele including several professional MMA athletes, eventually going so far as to corner a world title fight. He has continued ­­­to develop his business into today.

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