Skip to main content

Getting Back to Fitness After a Long Break

It’s a hard realisation, but no matter what your fitness level is if you stop, you drop! All those hours spent in the gym and out running will be lost if you have a long layoff – either through injury or holiday and it could take a while to get that level of fitness back again.
The good part, though, is muscle memory. If you have achieved a certain level of fitness in the past, your body will retain some of that “fitness history” and this will help you get back to your former condition if you put your mind to it. I think the hardest element for all is realising that you cannot immediately go out and exercise at you pre-rest period intensity.
A good way to rapidly advance the process of getting back to full fitness is to find a hill that will take you 3 minutes to jog up. Now, this may seem a bit of a repetitive routine but it will get you back on track and push you hard. Jog up the hill at a slightly higher than comfortable pace and then walk back down and jog straight back up again. If there is a path that comes back down and around to the start point it will make the run more interesting and less tedious but the principle is the same.
As you get used to the hill run and circuit of running up and walking down, you can start to jog back down and increase the running speed uphill.
Strength training carries much the same principles and you will not be able to lift the same weights as before your rest period so don’t try or you may injure yourself. Start lighter and build up. Perform a full body circuit on the resistance machines, 1 set per body part, as this will give your muscles time to rest before the second set whilst still working a different muscle group. I like to perform opposite sets and perform a circuit following a routine of chest, back, leg extension, leg curl, shoulders, leg press/squat, bicep curl, triceps extension and calf raises. (depending on machines available). If you can perform this circuit 2 – 3 times over without resting in between sets, you will find that not only will you work all muscle groups, but you will also increase cardio vascular fitness. (this is not a daily routine as your body will need time to rest and should be performed no more than 3 times in a week. Remember your warm up, cool down and stretch routines).
Labels:

Comments

Post a Comment

Popular posts from this blog

LISS Cardio – 3 Tips on LISS Cardio

LISS cardio is the exercise you need to get shredded! I’m sure you all have heard of HIIT cardio: High Intensity Interval Training. Well LISS is the opposite end of the spectrum: Low Intensity Steady State. You may be asking yourself why you would want to do LISS cardio. The answer is simple! To preserve that lean muscle mass you have worked so hard to develop!! This type of cardio essentially bypasses the body using carbohydrates as fuel and instead uses fat. 1) The key to LISS cardio is to keep your heart rate between 65% and 75% of your maximum and to make sure the session last no longer than one hour. Of course you can do more than one session in a day but do not do them consecutively. 2) Examples of LISS cardio: a. Take your dog for a walk! Perfect LISS cardio for you and great cardio for your dog! It’s a win-win for both of you! b. Ride a stationary bike at 65 RPM 3) Do not eat anything before you do your cardio! I personally like to do mine right after I wake ...
Post a Comment
Read more

The Foods That Prime Minister Narendra Modi Loves To Eat

 Foods That Prime Minister Narendra Modi Loves To Eat   We all know our Prime Minister Narendra Modi from the days of his hard campaign for Lok Sabha election. We all are familiar with his oratory power, attack on opposition, and his fairy tale story from an ordnary Tea seller to the Prime Minister of India. Once, he was sworn in as the Prime Minister of India, we are more curious to know even smallest thing about him and his lifestyle. We all know that to keep himself healthy and fit, he follows hour of Yoga and healthy diet. Now, to know his lifestyle more keenly, we have listed some of his favorite healthy and nutritious food that he loves to eat as his every day diet. Bhindi Kadhi With Rice: This Bhindi Kadhi is a Gujrati delicacy. It is also called Dahi-Bhindi. Bhindi Kadhi is made with main ingradients Yougurt and Gram flour. Basically, it is a buttermilk stew cooked with Bhindi (Lady Fingers or Okra) and seasoned with mustered seeds, curry leaves, and cumi...
Post a Comment
Read more

Aging and Physical Fitness

People in the present age have realized the importance of physical fitness and how to be physically fit. People have become aware of the fact that they have to take part in some kind of physical activity on a regular basis. Most of the people are now joining fitness classes and some of them are trying to get some kind of exercise equipments at their homes. This noteworthy concern in fitness bases from various research studies and their publications. The research proves the tremendous health benefits which can be got from a more eminent level of fitness. These studies have also established the danger of health troubles and death from diseases. As the fitness level of a person improves the risk of being attacked by heart disease, cancer, polygenic disorder, and apoplexy decreases. There are four components of physical fitness. They are as follows: o Muscle strength and survival o Tractableness o Physical composition and fat o Cardiovascular survival To achieve a good degree...
Post a Comment
Read more