What to do if you came to the gym after a long break
Health / / December 19, 2019
If you decide for a quick restore shape after a long break, there is a risk of injury and forget about training. Learn how to gradually restore the form and where to start in the gym, if you've been there did not appear.
So you've been absent from the gym, finally returned and want rather to restore to its former shape. It is tempting to start from the point where you left off the last time, that is, to renew to you the usual load.
Resist the temptation to: after a long absence can result in severe stress or trauma such fatigue and muscle pain that you can not force yourself to come back to the gym.
Here is what the return to the gym Lyle McDonald (Lyle McDonald), author of the blog Body Recomposition:
Begins to return its original shape slowly. The gradual recovery of the body provides the necessary time to adapt to training. At this time, it strengthens the connective tissue and restores the working capacity of the organism.
But more detailed guidance for those who want to restore the shape and do not get injured.
Moderate expectations
First adjust your expectations - you can not do just as well and efficiently as before the forced pause.
The less you expect, the less will be a disappointment when you can not raise the usual weight or suffocate on the treadmill. And the less disappointment, the more likely that you will come to the gym again.
Determine the recovery period
The recovery period depends on how much you missed. If you have not looked to the gym 5-7 days, loss of muscle mass is negligible. But if you did not go for about two weeks, the recovery period is much longer.
Generally, you can set a rule for himself in case of a long absence:
recovery period should be two times longer than the absence of exercise.
That is, if the absence lasted two weeks, you will gradually restore the usual intensity of your workouts in the last month.
Go in as if you are a beginner
That it does not greatly upset you, remember that your progress will be much more noticeable, and forward movement - faster than real beginners.
Reduce the intensity
Lift 50-60% of what they could before the break. Grow training intensity gradually so as not to experience severe pain in the muscles.
Do not make the whole program
Select a few exercises (ideally - a complex with squats, pull and zhimami) and in the first week do only one approach.
after injury
Before starting training after an injury, give the body enough time to recover. How do I know you're ready to go back? Here is what coach Lyle McDonald:
Wait until you're sure that the injury took place. And then wait for another week.
Lyle advises perform one approach each exercise that allows you to gently and painlessly restore the damaged muscle.
For example, if you have a sore shoulder, take a single approach the bench press. Next time try another approach benching of shoulders and watching the feelings, whether to continue, or even sooner.
With such a system you will know what exercises and what approaches can aggravate the injury and will be able to build their training so as not to hurt yourself.
Follow these guidelines and remember: the restoration of shape after a long absence in the gym - it's a marathon, not a sprint.