¿Cómo volver a hacer ejercicio después de un largo descanso?

How to get back into working out after a long break? It is most common question asked by the people. If you had already achieved an attractive body but due to some reason you have lost your fitness again. However, you want to achieve that level of fitness as before, but every time you lost the plan. In fact, it is very difficult to resume your workout because your entire stamina and endurance are reduced considerably during the long break. If you also want to get the same fitness again, you have to create a confidence in yourself. If you want to achieve your fitness goal then you need to keep these things in mind.

¿Cómo volver a hacer ejercicio después de un largo descanso?

The tips you need to follow while you get back into working out after a long break;

Calentamiento.

You were away from the gym for long time, so your body is not as flexible as it was before. At the same time, your stamina will not be as much as it was before. Therefore, it is very important to heat the body or do some warm up workouts before doing heavy workouts.

• Caminar on the treadmill for about 15-20 minutes and gradually increase the speed.
• Stretch all parts of the body, including hamstrings, glutes, espalda, backs, quads, calf and other muscles.
• Start with light weight at the beginning, so that your body is ready to lift heavy weights later.

Empieza lentamente.

Do not be jealous by looking at the people nearby who are lifting more weight than you. Remember that you’re not equal to them right now, so it’s necessary to start with light weight exercise, including abdominales, dumbbell flying and hacer subir etc.

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Once you exercise with light weight, the body becomes flexible, as a result you can exercise with heavy weight. Such as bench Press, Dumbbell Press and sentadillas etc.

This will increase your strength and flexibility of muscles, tendons and ligaments and assist you to lift heavy weight and also reduce the risk of injury.

Aumente el peso gradualmente.

According to a study published in the Journal of Rehabilitation Medicine, found that get back into working out after a long break or just 2 or 3 weeks can reduce masa muscular, strength and its take too much time to get back the same.⁽¹⁾

So, to gain the previous shape, you should start with light exercise with maximum repetitions.

Apply more sets of exercise on the next day and also increase the weight. This will give you a challenge and also boost your stamina and endurance.

Prefiero Cardio.

According to Department of Health and Human Services it is suggested that if you are going to restart your training session once again then you must spend few minutes in cardio.⁽²⁾

Contrata un entrenador.

It is necessary to hire a health coach or trainer during your basic session. Because an improper way of exercise can increase the risk of injury and also cause inflammation and muscle cramps. So, with a proper guidance you will be able to regain your previous stamina and toned muscle mass.

Aumente gradualmente la duración y la intensidad del entrenamiento.

At the beginning you should focus on moderate activity for 30 to 40 minutes for 4 to 5 days a week or you may also prefer aerobic activity. This may include caminando, jogging, sprinting, swimming and ciclismo etc.

After 3 weeks you can add weight training in your workout routine. Such type of aerobic or moderate exercise will help you to recover you stamina and enhance your strength, through which you can achieve full strength during your lifting session.

Concéntrese en los grupos musculares débiles.

While you get back into working out after a long break, major muscle groups became weak, so it is important to identify those muscle groups and work on it. You must come out from the comfort zone and regain your strength. Major muscle groups consist pecho, back and legs.

Ejercicio compuesto.

It is an effective exercise through which you can easily train multiple muscle groups at a time. While you restart your training session after a long time then you must prefer ejercicio compuesto like squat, bench press and deadlift. Such exercise are an effective exercise which can train major muscle groups and also boost testosterone level positively.

Consulte con su médico.

If you are recover from any kind of disease or accident and you want to restart your workout, then you must consult with your doctor. Because it may hamper your physique. Doctor will give you proper guidance along with sufficient precautions.

Paciencia.         

Your body became weak due to loss of muscle mass while you start your training session after a long break. So, it is important to keep some patience and give some time to your body and replenish it with proper nutrition.

Our body need some time to adapt any kind of situation or workload. With proper routine and workout body will regain muscle and stamina.

Recuperar el cuerpo.

It is most important to relax your body after ejercicio. Most people put their full energy into lifting and exercise and they get tired when they complete the exercise.

It means you do not have enough energy left to able to walk on the treadmill with low speed for 10 minutes to relax the body, which is very important.

So if you want a body with toned muscles, spare some time to relax your body.

Patrón de dieta.

As we know that diet plays 70 percent role in our fitness and health. So, while you start your fitness journey once again you must plan your diet chart which must consist valuable micro and macro nutrients.

Also to regain the muscle mass you must add more proteins in your diet. So, with the help of the diet you can easily regain your muscle mass and stamina.

En resumen.

Therefore, it is very important to keep these points in mind while you get back into working out after a long break. As body will adapt the condition gradually with balanced diet. With these steps you will regain your muscle mass within 1 to 2 months.

If you have get some help from this article, share your experience with us. We will share your given-up suggestions on our social media platforms.

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