Returning to the gym after a long break is not easy. We'll have to get in shape first, only after that show your skills. As a rule, physical form is recruited for several weeks. The first workouts are similar to those of a beginner who is just beginning to comprehend the basics.
Often there are cases when a person is forced, for objective reasons, to take a break and stop training for a while. This may be due to family affairs, injury, prolonged illness, or a business trip. In any case, there will come a time when you want to train again to feel younger and more energetic.
Physical fitness accumulates over the years, and is lost in a month
Returning to the gym after a long break resembles a beginner's first classes, since the body does not obey, the muscles are flaccid, there is profuse sweating, shortness of breath, and an increase in heart rate. Therefore, one should not rush to heavily load the body, but do everything gradually, in a gentle mode. As you know, regaining physical condition is much harder than losing it.
One of the best options to get back to the gym is to run lightly, followed by fifteen minutes of weight or horizontal bar work. This will help to pump the respiratory, circulatory and cardiovascular systems, as well as restore muscle tone. The first two weeks are enough to practice for 30 minutes, no more than three times.
Surely after the first workouts, the muscles will start to ache. This is a sign that they are beginning to adapt to the loads, rebuilding their work. There may also be signs of weakness during the day following exercise. This needs to be overpowered, since everything is connected with the removal of toxins.
Muscle memory
If, before stopping training, a person could lift large weights, then he can return to normal several times faster than a beginner. It's all about such a phenomenon as "muscle memory". It is thanks to muscle memory that football players return to the ranks after injuries in a month or two, athletes show the best results again, and so on.
In any case, you should not force loads 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 loads that are 50-60% of the maximum possible.
At the same time, it is important to monitor your condition not only during training, but also upon waking up, during the day and in the evening. If you feel that you feel unwell, it is better to reduce the load and just do light exercises until the body finally starts working.
In two or three months, the former physical form will return, which can be improved.
