Even if you’re doing your best, there are times when you need to take long breaks from your fitness routine. Whether it’s life stress, injury, or an illness that forces you to rest, it happens to avid fitness enthusiasts too. But after a short break from exercise, the last thing you should do is quickly return to your previous routine. After a period of inactivity, muscles lose strength, power and size, and cardiorespiratory endurance rapidly declines. So he came up with four key rules for getting in shape after a break.
Redoing too many things too quickly can lead to injury, fatigue, and burnout. It also forces you to take another break, further delaying your return to your previous level. Instead, follow these simple rules so you can come back victorious and feel your best.
Keep your expectations in check after a long break. Things don’t go back to normal overnight. (Sorry.) The general rule of thumb is that it takes at least half the time of your rest to get back into the same shape.
There are a few factors that can speed up your return, such as your training history and previous fitness level, but don’t push yourself too far and don’t be discouraged if your progress is slower than you thought. Be patient and you’ll get there.
Training “volume” refers to the amount of exercise you do. That is, number of sets and reps, cardio minutes, number of workouts per week, etc. Overdoing it causes problems. Muscles can regain strength and size faster, but it takes much longer for bones, joints, tendons, and ligaments to return to their previous levels.
When you come back, start with a very low volume. For example, if she was training 5 times a week before the break, start with 2 times a week. Gradually increase the amount of work from there. Plan to add another weekly training session every few weeks. Then, every week, do an extra set or a few reps to keep your body stronger and fitter.
Whether you’re returning to strength training, trail running, or swimming, using the right technique is essential. why? Because after a long break your body needs to get used to the movement. Without good form, you increase your risk of injury, pain, and tingling.
Always use the correct technique when exercising. Log your exercises, consider hiring a coach, and follow perfect form from warm-up to finish.
It’s important to gradually increase the amount of weight you use at one time to get back into shape after a break. You can start with as little as 100 pounds when you come back, but don’t try to gain 20 pounds each week. It’s too early and you’ll get tired very quickly. Instead, gradually increase your weight by 5 pounds per week. It seems slow, but that’s the point. It’s important to give your body enough time to adapt.
Cardio can be increased in duration by 5 minutes each week. Again, think long term. Small increases add up quickly. And I promise you, once you’re feeling better, you’ll be glad you did things slowly and steadily.
Anthony J. Yang
Anthony J. Yeung of CSCS is a fitness expert featured in Esquire, GQ, Men’s Health, and founder of GroomBuilder, the destination for men looking to transform their bodies for their wedding.Join his free 5-day course to burn fat and build muscle for the big day!Read more about Anthony
