Often there are times when a person is forced for objective reasons to take a break and temporarily stop training. This may be due to family affairs, injuries, a long illness, a business trip. In any case, there will come a time when you want to train again to feel younger and more energetic.
Physical form accumulates over the years, and is lost in a month.
Returning to the gym after a long break is reminiscent of the beginner’s first classes, as the body does not obey, the muscles are sluggish, profuse sweating, shortness of breath, and increased heart rate are observed. Therefore, one should not rush to heavily load the body, but do everything gradually, in a sparing mode. As you know, recovering physical condition is much harder than losing them.
One of the best options for returning to the gym is light jogging followed by fifteen-minute work with weights or on the horizontal bar. This will help pump the respiratory, circulatory and cardiovascular system, as well as return the tone to the muscles. The first two weeks are enough to do 30 minutes, no more than three times.
Surely, after the first training, the muscles begin to hurt. This is a sign that they are beginning to adapt to the load, rebuild their work. There may also be signs of weakness during the day following a workout. It needs to be overpowered, since everything is connected with the conclusion of slags.
If before the termination of training a person could lift heavy weights, then he can return to a normal state several times faster than a beginner. The thing is in such a phenomenon as “muscle memory”. It is thanks to muscle memory that football players return to action after injuries in a month or two, athletes again show better results and so on.
In any case, do not force the load in the first month after returning to training. As soon as you feel the former lightness and strength in the muscles, you can begin to work more seriously, subjecting the body to stresses that make up 50-60% of the maximum possible.
At the same time, it is important to monitor your condition not only during training, but also when you wake up, during the day and in the evening. If you feel that you feel unwell, it is better to reduce the load and simply perform light exercises until the body is finally included in the work.
In two or three months, the former physical form will return, which can be improved.
Tip 3: How to return to training after a break
It’s hard to start training again after a long break. From personal experience I know that you usually encounter the following problems. The muscles wean from the load. This is accompanied by a loss of muscle mass, labor, endurance. The heart and lungs are weaned from heavy loads. As a result, you get tired faster, recover slower. The previous set of exercises is problematic. Joints and ligaments lose their elasticity, which leads to injuries. There is no motivation or desire to train.
How to return to past results and move on?
It all starts with motivation. Motivate yourself for training. For this, you can remember what used to make you play sports or find new options. Motivation leads a person to the hall. All the rest is enough for 2-3 times.
Rethinking the role of warm-up. Now the workout should be more than before. Warm up is your warm-up before the load (elasticity of muscles and ligaments increases) - the risk of injuries decreases. The warm-up is your breathing exercise (increasing the speed of the respiratory and circulatory organs) - the body's efficiency increases. The warm-up is your combat readiness (increasing the tone of the nervous system), which makes training more effective
We reduce the main load. Feel free to divide the best result by 2. From personal tort: squatted 75. In the first training session after the break, I do a maximum of 40. Yes, I'm ashamed. But as a result: I give the body to remember the technique and practice it on repetitions, smoothly turn on the body in the training process, there are no jumps and no decrease in motivation.
If you want to put weight on the barbell, remember the word “lactic acid”, which is formed in the body and causes a lot of trouble (and amenities, of course, too) - in a day or two, muscle pain will come after a workout. Usually, the higher the load, the stronger the pain. It is said that a hot bath or sauna helps relieve pain after a workout. But in my case, it never worked. Therefore, I prefer and recommend starting small so that the next day nothing comes off.
Gradual increase in load. Yes, get into shape more slowly, but more comfortable. This means that there is less risk of losing training.
We are reviewing the diet. A training body requires .. more proteins and carbohydrates, polyunsaturated fats, vitamins, iron and other trace elements.
Here they are simple, but very important rules for entering the training process. Yes, these rules also work for beginners. Only paragraph 3 changes, which, rather, turns into a definition of the allowable load.
Good luck in sport and work! Who is where, and I - on a training session.
"Simulator" first - ladder
It would seem that so much has been said and written about the sports benefits of the flight of stairs. And we still do not want to heed these useful recommendations. Meanwhile, this is the most affordable way to get exercise. Studies have shown that walking up the stairs consumes five times more energy than on a plane. That is, even if you go to work on foot (solely out of a desire to lose weight and train your leg muscles), your efforts will not be as effective as if you climb your seventh (or ninth, or even twelfth) floor daily, ignoring the elevators.
Think for yourself what this gymnastics will save you in the summer heat - you do not have to stand in a stuffy elevator, breathing in the “aromas” of other people's skin and deodorants for everyone who drove in the elevator before you. In winter, climbing the stairs, you can warm up after a frosty street and, entering the apartment (or office), easily change to a warm climate, which means you can get to work faster or restore your strength after a hard day.
So, if you decide that the ladder may well replace your fitness equipment, proceed to the classes. To get started, try not to miss a single staircase: on the street or boulevard, going to the shops, go up the steps, not the ramps, and, of course, forget about the elevators. After a few days, increase the load - when climbing stairs, keep an even posture, pull in your stomach and pretend that such convenient devices, like a railing, simply do not exist in nature. By the way, when climbing the stairs, the muscles of the front surface of the thigh and buttocks are trained, and when descending, all the muscles of the legs are included in the work.
When you feel the first effect or just get used to your new “shell”, begin to master staircase styles. Walk on the steps with your toes apart (imitate the walk of Charlie Chaplin). So you additionally “load” the inner surfaces of the thighs and calf muscles. And now, on the contrary, walk with your feet in toes. The outer surfaces of your thighs and calf muscles will be delighted with this exercise.
If you have ever taken to skiing at least once, then the next step in your training will be an imitation of riding these seemingly unsuitable objects for the stairs. Get up “on skis” - and your foot muscles and buttocks will soon attract the attention of every passing or following man. In addition, with the help of this exercise you can give a load to the shoulder girdle - if you do not forget about the "sticks", of course. Let me remind you that they need to "swing" in time with the "ride".
Remember how your children learned to climb the stairs - they put one foot on the step, then they put the other next, and so on until they reach the goal. Try and you climb the stairs with this "kindergarten" method. Just go faster than the kids - you can do it.
You can increase the load on the muscles of the legs, and stepping through the step (of course, if you are not too narrow and short skirt). Due to such a wide step, additional muscle groups are trained and their stretching is ensured. While no one sees you, try lifting sideways, and also putting your feet shoulder width each time as close to the edge of the step and, finally, forward back. By the way, the latter method helps fight cellulite.
"Simulator" second - a plastic bottle
A great tool for those who prefer strength training for the upper body. A plastic bottle filled with water will easily replace the usual dumbbells. Its advantages over these iron brothers are that, firstly, they can be easily replaced: every day you can use different bottles, for example, with stickers of different colors or choosing a picture according to your mood. Maybe, of course, all this is not too important for you, but the effect of diversity is achieved - you can not argue with that. Secondly, plastic bottles, unlike dumbbells, can have a different weight every day - depending on how much water you pour. In addition (this is already the third) if such a “dumbbell” suddenly falls on a leg during exercise or, worse, on a chest, then there will be no injury. And if the iron falls down ?!
In a word, we start training. As already mentioned, the weight of this sports equipment can be any, but it’s better to start with a small one, and when you feel that the exercises are easy, you can increase the weight. It is better to choose a bottle in such a shape that it has a “waist” - it’s more convenient to hold it. And all exercises can be easily borrowed from fans of training with dumbbells. For example, from a prone position, raise and lower your hands with bottles. The same can be done from a standing position. If, at the same time, you also climb up to your toes and lower, then in addition to the muscles of the shoulder girdle, the calf will also be included in the work, which is not at all superfluous.
And here are a few more exercises that can be performed with ordinary dumbbells, as well as ours - “water”. Put your legs wider than your shoulders, lift the dumbbells (they should have light weight) up. Lean forward with a sweep of your arms that resembles that of a lumberjack. While tilting, exhale, hands pass as far as possible between the legs. While straightening, bend down and take a deep breath. Do not bend your knees. Exercise develops the muscles of the back and shoulder girdle.
Sit on a chair, fix your feet near the floor to a fixed support, raise your hands with dumbbells over your head. Slowly lean back, turning the body to the left, - inhale. Return to the starting position - exhale, then do the exercise by turning the body to the right. Exercise develops abdominal muscles and mobility of the lumbar spine.
Also for these muscles, you can do the following exercise: starting position - standing, legs shoulder-width apart, arms with dumbbells raised up, perform circular movements with the body to the left and right sides. At the moment of bending, inhale, while tilting - exhale.
Another huge plus of such exercises is strengthening the muscles of the chest. A particular effect is obtained by crossing arms raised above the head with dumbbells.
The "simulator" third - tastes great
“And his name is ... watermelon” - this nursery rhyme about the subject, which can also be used for fitness at home. I think you have already guessed that the watermelon in this case plays the role of a regular ball. For training, it is better to choose smooth round fruits, weighing no more than three kilograms.
Due to what a greater effect of training is achieved, you ask? And who wants the watermelon to fall - this is the answer to the question. When training with this striped “ball”, you will struggle to hold it in your hands, while straining all the muscles as much as possible. But this does not mean at all that the number of exercises with this subject is limited. Not at all! Let's look at some.
Lie on your side, raise your straight leg at an angle of about 45 degrees and hold it together with a watermelon in the knee for several seconds. Perform this exercise 15 times for each leg - the muscles of the inner thigh are trained. Plus, the muscles of the arms are tightened - you hold the weight with one hand.
Exercise two: lie on the floor, bend your knees and hugging with a watermelon, get up, tearing your shoulder blades off the floor - the abs sways and the back works.
Now hold the watermelon between your knees and raise your legs to your chest. Or lower them, trying to touch the floor with your knees (with a squeezed watermelon!). Do not forget about the turns weighed down by the sweet "simulator", raising your hands and, of course, roll it like a regular ball on the floor - first with one foot and then the other.
And after training, cut your sports equipment into segments and - eat with pleasure. You deserve it!