After a while away from the gym, it is normal to want to go back and recover the lost time. But beware: It must be understood that this return moment needs patience and special care so that possible injuries do not further delay the return to training.
Understand how to return to training safely and what tips can help in this process.
Essential care to return to training
José Adeirton, physical educator and personal trainer of Gavião Academy, explains that respecting the current body moment is the starting point for those who want to resume exercise.
“The priority is do light and less intensity training . The body only needs time to remember the exercises, the so -called muscle memory. After this time, which takes an average of two weeks, it is already possible to train normally, ”says AdeiTon.
This means that when training again after a while, it is recommended that the person:
- Start with light loads and reduced volume, this avoids overloading muscles and joints.
- Adjust intensity and frequency progressively, giving the body time to readapt it to efforts.
- Respect your limits and avoid comparisons with your previous performance.
- Set measurable goals, such as walking 5 minutes a day, three times a week, and performing 20 -minute bodybuilding training at the same frequency.
- Relate exercise to health and well-being, noting that the main objective is to improve your quality of life.
“Celebrating these little victories keeps the riot. Ask yourself why this is important to you. It can be to improve your health, be an example for children or earn more willingness to everyday life, ”explains the personal.
Food and rest help the resumption of training
Return strategies to training are not just about activities performed at the gym. Food and rest play a crucial role in this process.
After each training session, the body needs time to recover muscle tissues and replace energy. The best time for this recovery effect is during sleep, indicates AdeiTon.
Added to this, it is important that the person does not neglect food. Very restrictive diets, such as radical carbohydrate or prolonged fasting, can compromise performance and recovery.
“The ideal is to feed well, with a good distribution of macronutrients (protein, carbohydrates and fat) so that you can have a good energy supply and complete your workout safely and effectively.”
An additional tip is to consult a nutritionist to develop a personalized dietary plan that meets the person’s specific needs for this time back to training.
Strategies not to abandon training again
One of the biggest difficulties of those who return to the gym is to maintain consistency and not abandon physical activities again.
Some tips can help such withdrawal. They are:
- Establish fixed times to train;
- Choose activities that generate pleasure;
- Do not create unattainable goals.
“Give you priority and be aware that it is not about aesthetics but health,” concludes the personal.
Was this content originally published in want to resume training? 5 tips to return without risk of injury on the CNN Brazil website.
Source: CNN Brasil
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