Mental Exhaustion and Physical Training

For numerous individuals, physical activity serves as an effective means of detaching from daily life. Regular exercise sessions allow people to temporarily forget about work, school, and other responsibilities. Scientific research confirms the positive impact of physical activity on memory, the ability to acquire knowledge and learn new skills, as well as on overall well-being (K. Dyrla-Mularczyk, W. Giemza-Urbanowicz 2019; B. Gieroba 2019). Physical activity exhibits a protective effect on the area related to memory and the formation of cognitive functions. A study conducted on 138 individuals over the age of 50 demonstrated that the implementation of regular physical activity contributed to an improvement in cognitive functions (N. T. Lautenschlager et al. 2008). A meta-analysis from 2011 revealed that training sessions have an influence on the improvement of memory, concentration, and information processing speed in healthy individuals. Furthermore, in a group of older participants who engaged in aerobic exercise, an improvement in spatial memory was observed (J. E. Ahlskog et al. 2011). Polish researchers conducted an experiment in 2014 on individuals of middle and advanced age, which demonstrated that regular physical activity has a positive impact on visual and working memory. Additionally, active individuals were characterized by better attention control than the group that did not engage in sports (D. Łojko et al. 2014).

There are individuals for whom physical activity is a top priority, particularly professional athletes, competitors across various sports, and dedicated amateurs. Many people do not realize that achieving peak results requires not only physical effort, but also intense mental focus. Consequently, mental fatigue can significantly impair workout performance. In 2020, a study was conducted on 9 physically active men to determine how mental fatigue affects training volume and perceived exertion. Participants either watched a documentary for 30 minutes or performed the Stroop Color and Word Test. The results showed that participants who performed the Stroop test achieved lower training volume and completed fewer repetitions compared to the documentary group (V.S. de Queiros et al., 2021). While athletes rarely take cognitive tests before training, mental fatigue can stem from everyday stressors. A 2022 study demonstrated that browsing social media for 30 minutes before training significantly elevates subjective mental fatigue (L.S. Fortes et al., 2022). Many gym-goers scroll through social media on their phones between sets, unaware of the negative impact on performance. Another study evaluated the effect of social media-induced mental fatigue on squat performance on a Smith machine (80% 15RM to failure) among 16 recreationally active adults. Those who used social media for 30 minutes exhibited higher fatigue and accomplished lower training volume than the control group watching a documentary (P. Gantois et al., 2021). Current evidence indicates that excessive social media usage contributes to mental exhaustion and decreased training performance; therefore, limiting screen time around workouts is highly recommended.

Nonprofessional sports enthusiasts should consider the topic of mental fatigue and its impact on training outcomes as a fascinating piece of information, while for professional athletes, this information can be extremely valuable. It is worth noting that a break of 1-2 hours between intellectual strain and training should reduce the negative impact of fatigue on performance during training. However, if one is heavily dependent on caffeine and training can only be carried out during a break at work or immediately following its completion, there is one technique that can contribute to reducing mental fatigue and improving training results – taking a dose of caffeine.