Are you planning to return to sports after a long break? To make your return triumphant and safe at the same time, there are some simple rules to follow. Ksati, these rules will be useful for beginners as well.
It's hard to start training again after a long break. From personal experience I know that you usually face the following problems. The muscles are weaning from the load. This is accompanied by a loss of muscle mass, labor power, and endurance. The heart and lungs are weaned from heavy exertion. As a result, you get tired faster and recover more slowly. The previous set of exercises is problematic. Joints and ligaments lose their elasticity, leading to injury. There is no motivation and desire to train.
How to get back the results and go further?
It all starts with motivation. Motivate yourself to exercise. To do this, you can remember what used to make you go in for sports or find new options. Motivation leads a person to the gym. The rest will be enough for 2-3 times.
Rethinking the role of warm-up. There should be more warm-ups now than before. Warm-up is your warm-up before exercise (the elasticity of muscles and ligaments increases) - the risk of injury decreases. Warm-up is your breathing exercise (increasing the speed of the respiratory and circulatory organs) - the body's performance increases. 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 a personal attempt: I squatted 75. In the first workout after the break, I do a maximum of 40. Yes, it's a shame. But as a result: I let the body remember the technique and work it out on repetitions, I smoothly include the body in the training process, there are no dismounts and a 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 pleasant things, of course, too) - in a day or two, muscle pain will surely come after training. Usually, the higher the load, the stronger the pain. A hot bath or sauna is said to help relieve pain after exercise. But in my case, it never worked. Therefore, I prefer and recommend starting small so that nothing comes off the next day.
A gradual increase in load. Yes, you will get into shape more slowly, but it will be more comfortable. This means there is less risk of getting out of training.
We are reviewing the diet. The trainee's body requires.. more proteins and carbohydrates, polyunsaturated fats, vitamins, iron and other microelements.
Here they are simple, but very important rules for entering the training process. Yes, these rules work for beginners too. Only paragraph 3 changes, which, rather, turns into a definition of the permissible load.
Success in sports and work! Who goes where, and I - for training.
