How to return to training after a long break

Returning to training after a long break is always difficult. Body reluctantly and with difficulty respond to the load, groans and resists, and we are trying at the first training session time to fill all the gaps, what finally prove our body, that the return to the gym - bad idea. Today, we are talking about how to resume classes correctly, gradually awakening to life dormant mechanisms. ;)

So you've decided return to training after a long break. Now, in order not to break and throw this venture, you need a plan that will help to adapt physically and mentally!

Walter Thompson (Walter Thompson), for physical therapy from the University of Georgia experts studying what happens to the body during a break and then have to wait when you decide to start exercising again. The good news is that in any case you will be able to return to the previous level and to become stronger, faster and fitter. The main thing - do it properly to avoid injury.

Termination of training or the use of loads is not capable of maintaining the achieved level, leads to deadaptatsii - the reverse process of adaptation.

Deadaptatsiya - wonderful body's ability to use the resources to other body systems. That is, the resources are taken from the place where they are no longer used, to where most needed building material.

How to break affected your physical shape

During training changes occur in many systems of the body. If we decide to stop, our body gradually returns almost to its original state. The first amount of blood decreases, which usually increases when you constantly train. But this is not the only indicator. For example, runners after just two weeks of interval indicator VO2 max falls and shortness of breath appear earlier than usual.

If you take the high school students' sports and to register their 9-day bed rest, measure VO2 max will drop by 21%, the heart rate falls to 10%. Only 10 days of workout routines that these figures were back to normal.

VO2 max characterized by the body's ability to digest and absorb oxygen. This figure is fundamental in sports medicine. With it, evaluate the possibility of the athlete and the prospects of its progress.

Of course, if you are an athlete and play sports for many years, even after the three months break your physical condition will still be much better than the state average person. But it still does not mean that you can reach new heights, just getting up from the couch and ran cross.

your power level does not fall so quickly. A month later, most of your skills will continue. After a year will be approximately half. New capillaries, which appeared to better provide your muscles with oxygen, will stay with you, my heart It is strong, and lung capacity will be more work and they will be more productive than a person who is not engaged sports.

There is no formula that would enable precisely calculate how much you lose and how long will recover, but there are studies on the basis of which it is possible to estimate at least the big picture.

• If your break was a few weeksYour respiratory and cardiovascular systems lose a few points, while the power quality will remain unchanged.
• If the break is a yearBut before that you were in good physical shape, cardio will give you 15% more difficult to force characteristics will drop at least half.
• If your break is measured in yearsMost likely you will have to start from scratch. But to make progress you will be faster than people who do not engage in sports.

The new training plan will depend on the reason why you gave up and that during this time happened to your body.

If you had to be interrupted because of an injury, you should be sure that the fully recovered. Therefore, it is necessary to visit a doctor. A physiotherapist will be able to tell you about the general state of your muscles, to point out the imbalance and identify weaknesses.

If the break was taken because of the appearance in the family baby or a busy work schedule (you always gave the new project), you need to understand how you can to find time for a full sleep and food to avoid any psychological and physical future problems.

recovery Rate

If your break is only a few weeks (holidays or vacation), to recover enough to be just a couple of lightweight workout and you'll be back in shape.

But what if you are not engaged in a year or more? If you go to the gym, Thompson advises to start to take a half or a third of the weight that you have taken a year ago, and a few weeks later to try their standard weight. Typically, recovery takes 1-2 months.

As for the sport, which requires stamina (run, Biking, triathlon and so on), the intensity will also have to be reduced. In this case, Thompson advises start with long walks, then go to the interval running with the foot breaks or run in a very low rate. The distance in this case is irrelevant.

If you do not come back in two months in the previous form, then you need to review the training program, and Better yet - find a good coach who will make it for you, based on your physical condition and capabilities.

What should I do if I have again to take a break

In life, there are different, and we can not guarantee that I would never do such a long break. The main rule - do not give up exercise completely. Let it be a walk or light exercise for 10-15 minutes a day, but they should definitely be on your schedule!

Fortunately, now you can find video with a large number of short exercises like strength and interval. And if you can arrange a such mini-workout, then go back to his former physical form, you will be much easier. Yes, and psychological adaptation will be easier than if you completely give up the sport.

When training in the amount of 25-30% of the former, you will be able to maintain its shape for two or three months.

On average, the adaptation time after the reduced physical activity (you are leaving, and you have not had the opportunity to train fully) is 2 weeks.