Sometimes circumstances turn against us and we have to take breaks in training. However, without physical activity, we rapidly lose shape and endurance. If you take a smart approach when returning to physical activity, you can recover very quickly and continue to achieve the body of your dreams. Let's figure out how best to return to mode after a long break.
If there is a pause for several months or, even more so, for several years, continuing after the break should be treated like a start from scratch. After a long break, you should assess your physical condition with a coach, namely:
- Analyze the features of movements during stress and posture. The trainer will help you choose a training program to eliminate potential risks. He will tell you which exercises you need to do basic, and which ones are best to avoid in order to return to their previous form.
- Indicators of strength and endurance. With regular correct training, the indicators can be returned.
- Lifestyle: diet, sleep and stress levels that directly affect the dynamics of recovery. The trainer learns about the specifics of your schedule in order to provide recommendations that fit into it without strain.
- Body composition: percentage of fat and muscle tissue. During breaks, people often lose muscle and gain excess fat. The body composition analyzer will show you an objective picture so that the trainer can take measurements, develop an effective training program and track your progress.
Loads that fit after a long break
You need to start smoothly and gently, do not expect that the load will be given, as before, with the same ease. It is necessary to give the body time to adapt.
- Power loads. TRX is a great tool to help you get back into shape without overloading. You can also start working with light weights.
- Intermittent loading: Gently add exercise to build endurance and cardiovascular health. It is necessary to monitor the pulse so that it does not reach its maximum values. It is enough to work with an intensity of about 80% of the maximum.
- Stretching will help you adapt to the stress and avoid injury.
What kind of stress is best to avoid so that getting back into shape is comfortable
- Jumping exercises. The musculoskeletal system must be prepared for such exercises. If you start them immediately after returning, then the risk of injury increases significantly.
- Working with a lot of weight. After a long absence from the gym, you should not start with feats. You should also not expect to be able to comfortably lift the same weight as before. Start with small weights and progress gradually.
- High intensity activities. The most useful is the load to which the body adapts. It is a mistake to think that the higher the training intensity, the faster you will return to your previous form. Exercising at a high intensity that your body is not ready for can cause you to lose muscle and gain extra fat from excessive stress.