If you have taken a break from your exercise program, it is difficult to be motivated to return to your exercise regimen. All you have to do is set goals. Handy "written" to help direct you. The reason I emphasize "written" is because if you do not write down your intentions, they are simply desires. Research continues to show that recording goals are effective. Let's look at some examples. If you want to start running again, go first. It depends on your fitness level. You can start with just fifteen or twenty minutes. If you are physically fit, start with 30 minutes and increase gradually. After walking for a couple of weeks, go back to jogging by alternately walking and running.
Ten minutes to walk, five to run, etc. As your fitness improves and pain decreases, increase your running until you are back on track for thirty to forty-five minutes at a time. If you've trained before and taken a break for more than a few months, you really need to slowly come back. Pushing too hard during strength training can damage supporting tendons and ligaments. The key is to take your time using the same weight you use and doing fewer sets. After a long break, I go to the gym and ride an exercise bike for 15-20 minutes to warm up.
Next, I'm going to choose one body part a day to work out. If you are older or have a larger frame, you can continue this type of program even after the initial break in the period. Let's look at work with the chest, for example. If I had bench press 300lbs before I was fired, I would have started my first training session at 135lbs and done 3 or 4 sets of high repetitions in the range of 15-20. Adjust your weights accordingly. Then I do 3 sets of flat dumbbell lifts again with several reps so as not to strain the tendons and ligaments too much.
Follow the same guidelines for all parts of the body and slowly increase the weights and repetitions, and within a month you are back in hard training again and working towards your goals.
Comments
Post a Comment