Article last updated: 08/30/2014

Quite often we are faced with such a global problem as the start of training after long break. I think everyone has had such a situation when it’s simply not realistic to allocate even 40-45 minutes of time for training. There are a lot of reasons for this: the county, got sick, problems, family, injuries, etc. AT summer period time, most people just give up on training and go to the seas. Of course, in the summer, if you don’t know, you can simply harm yourself. Sometimes this break is forced, because, as everyone knows, you should take a short break, giving your body a little rest. So, how to start exercising after long break?! In such situations, sometimes even an experienced athlete makes a lot of mistakes, trying to regain his former form. After a long break, your body, muscles are no longer in the shape they were before, so you should not immediately load yourself to failure. You should gradually increase the load, starting with a small one. General rules to be followed by everyone:

1. After a long break, you are full of energy, but you should not immediately expose yourself to heavy loads. You need to approach this gradually, week by week.

2. In the first weeks of training, you should build your training program so that it looks more like a beginner's program. Fulfill more exercise while reducing the number of approaches to

3. This scheme will give you a positive result, as you will be able to work out the maximum number of muscle groups and tone them. In one workout, 3 muscle groups should be trained. 3. Do not immediately hang heavy weights. Choose the right working weight and the right number of repetitions. The most optimal amount will be 6-12 in one approach.

4. The first 2-3 weeks, do not exhaust yourself with training. You don't have to go all the way. This will help you avoid week-long krepatura. Muscle pain is not always good sign that you are well trained. You are now in recovery and you will not set records, but only harm yourself.

5. Of course, you should include basic exercises in your workout.

6. Before each workout, you should perform a general warm-up. It should be done for about 10-15 minutes before the start of classes. This will help warm up your muscles and avoid injury.

7. Do not immediately include in your diet, especially pharmacology. Give your body 1-3 months to adapt.

The recovery period depends on the length of your break. For example, if you had a break of 3 months, the duration of your recovery may be about 1-1.5 months. After the recovery period, you can switch to the previous one, everyone has their own, who wants to try something new, please:.

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After a long break. Now, in order not to break loose and not give up this venture, you need a plan that will help you adapt physically and mentally!

Walter Thompson, an exercise physiologist at the University of Georgia, studied what happens to the body during a break and what to expect when you decide to start exercising again. The good news is that in any case, you can return to the previous level and become stronger, faster and more resilient. The main thing is to do it right to avoid injury.

Termination of training or the use of loads that are not capable of maintaining the achieved level leads to deadaptation - a process that is the opposite of adaptation.

Deadadaptation is a remarkable ability of the body to use the released resources in other body systems. That is, resources are taken from where they are no longer used, to where the building material is needed.

How did the break affect your fitness?

There are no formulas that would allow you to accurately calculate how much you have lost and how long it will take to recover, but there are studies on the basis of which you can at least get an idea of ​​​​the big picture.

• If your break was several weeks, your respiratory and cardiovascular systems will lose a few points, while the strength qualities will remain unchanged.
• If the break was a year, but before that you were in good physical shape, cardio loads will be given to you 15% more difficult, power characteristics fall at least half.
• If your break was measured in years you will most likely have to start from scratch. But you will make progress faster than people who did not play sports at all.

The new training plan will depend on why you quit exercising and what happened to your body in the meantime.

If you had to stop because of an injury, you must be sure that you have fully recovered. Therefore, you must definitely visit a doctor. The physical therapist will be able to tell you about general condition of your muscles, point out imbalances and identify weaknesses.

If the break was taken due to the appearance in the family or a busy work schedule (you gave all the time to a new project), you need to understand how you can find time for proper sleep and nutrition so that there are no psychological and physical problems in the future.

Recovery rate

If your break was only a few weeks (holidays or vacation), just a couple of light workouts will be enough for recovery, and you will be back in shape.

But what if you haven't exercised in a year or more? If you went to gym, Thompson advises to start with half or a third of the weight that you took a year ago, and after a few weeks try your standard kilograms. Recovery usually takes 1-2 months.

As for sports that require endurance (cycling, triathlon, and so on), the intensity will also have to be reduced. In this case, Thompson advises starting with long walks, then moving on to interval running with walking breaks or running at a very low pace. The distance in this case does not matter.

If after two months you have not returned to your previous form, then you need to reconsider training program, and even better - to find good coach who will make it for you, based on your physical condition and capabilities.

What to do if you have to take a break again

Things happen in life and we can't guarantee we'll never take that big break again. The main rule is not to give up physical activity fully. Let it be walks or light workouts for 10-15 minutes a day, but they must be in your schedule!

Fortunately, you can now find a huge number of short workouts, both strength and interval. And if you can arrange such mini-workouts for yourself, then it will be much easier for you to return to your previous physical form. Yes, and psychological adaptation will be easier than if you completely give up sports.

With training in the amount of 25-30% of the previous ones, you will be able to maintain your shape for two to three months.

On average, the adaptation time after reduced physical activity (you left and you did not have the opportunity to train fully) is 2 weeks.

Due to various circumstances, people are forced to take long breaks in sports training. This is not about a week-long pause, but about the absence physical activity for several months or more.

After a long break, many are trying to return to the gym as soon as possible and continue exercising as usual.

However, such actions cause injuries and other consequences that only complicate the restoration of physical fitness.

What happens to the body when you take a long break between classes in the gym

With a long break between workouts, a number of processes start in the body that need to be taken into account when returning to further classes. The stamina and strength that a person has acquired is lost at a catastrophic rate.

For example, 14 days after stopping classes, overall strength indicators decrease by 40%. For this reason, a person becomes unable to take on the level of load that he could easily perform before the break.

To maintain vital functions, the body constantly saves and conserves the energy received from food. During sports loads a person accumulates muscle mass, which subsequently is the main source of energy expenditure. The body of a person who has not been involved in sports for a long time cuts the amount of energy resources consumed by the muscles. As a result, there is a gradual decrease in stamina, muscle mass, strength.

The physical condition of the athlete after a long pause is more like that which he had before training. After class, he will experience pain and aching muscles, like the first time. The only difference is that a previously trained person knows how to perform this or that exercise.

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Where to start classes if you haven’t trained for a long time

The first rule that an athlete should remember after a long absence of loads is a gradual and systematic return to the previous level, despite the desire to quickly achieve the same results.

There are a few basic rules to consider before returning to sports:

1. Organize classes with a frequency of 2 times a week. The body is not yet ready for a greater level of stress. This schedule is followed for the first 2 months after the pause. Before proceeding to more intense training you should consult your doctor or fitness instructor.
2. Each program begins with a short warm-up, preparing the muscles for further work. During a break in sports, ligaments and joints lose their elasticity, so warming them up before exercising in the gym is mandatory.
3. Perform exercises that work out individual muscle groups with the same intensity. You can not concentrate on pumping any one area of ​​the body. Perfect option training in the first days after the break - 1 complex for the muscles of the back, chest, legs, biceps and triceps. To avoid "wear and tear" of the body, it is necessary to leave forces in reserve, even if there are physical opportunities to do more exercises or approaches.

Coming back after a long break is also a great opportunity to revisit a past training program. Previously, it was impossible to change the technique for performing some complexes, as this would mean a reduction in the load on the body.

After the break, you will have to start the program with the simplest exercises, so you can learn new exercises. However, one more rule should be remembered - an experienced instructor should come up with a training scheme after a long pause.

Shape recovery software

Let's consider in more detail the training program for 3 weeks.

First week with two sessions:

1. Squats with weights (dumbbells, barbell, sandbags, bottles of water) - 10 times in 3 sets.
2. Bench press in the supine position - 10 times in 3 sets.
3. Leg extension for special simulator- 10 times in 2 sets.
4. Lifting the knees to the chest in a hanging position - 15 times in 2 sets.

Second week with two workouts a day:

1. Squats with dumbbells - 10 times in 3 repetitions.
2. Pull-ups on the horizontal bar or crossbar - 5 times in 3 repetitions.
3. Lifting the simulator with the toes of the legs - 12 times in 2 repetitions.
4. Lifting the body in a position lying on the floor - 15 times in 2 repetitions.

Third week with two sessions:

1. Press with narrow grip- 10 times in 3 repetitions.
2. Working out the biceps on the block - 10 times in 2 repetitions.
3. Bending the arms with a barbell - 10 times in 3 repetitions.
4. Lifting the body incline bench- 15 times in 2 repetitions.

Before each of the workouts, a warm-up is performed, for example, a 5-minute walk on elliptical trainer and other exercises aimed at warming up the muscles. On average, the duration of the warm-up is 10-15 minutes.

Important! Rest 1-2 minutes between each set. A break must be taken before different types exercises.

It takes about half of the time that made up the break to restore physical fitness. For example, if the pause was 1 year, then it will take 6 months to return to the previous physical form. With a well-designed complex, it will be possible to quickly and safely make up for lost time.

How to start playing sports after a long break is one of the most frequently asked questions among former athletes. Not everyone knows how to start playing sports after a long break, they face some difficulties and quit again, thereby exacerbating their situation even more. Returning to its former form, starting after a break, is very difficult. But very often people want to achieve this very quickly, which often leads to injury and overtraining. No need to strive for instant results, do not forget about the rest.

How to start exercising after a long break - expert advice

Steps to Restoring Intensity Training

If the break from training lasts more than a few weeks, then the body loses strength significantly. This must be taken into account when resuming training. On average, after 2 weeks of a break, a person loses about 40% of his strength from the previous level. Without load, the work of the body changes significantly, and the strength decreases at an incredible rate. This affects the overall level of your strength, and not just the maximum performance.

That's why, when you start exercising after a long break, you come to the gym weaker than they were before. Recovery will be much longer and more painful. To properly return to training, you need to follow a few simple steps:

• focus on the essentials;
• find a source of inspiration;
• get carried away with training;
• do not hurry;
• write down goals and mark their accomplishment;
• do not give up;
• get support;
• praise yourself.

To to start playing sports after a long break, you need to clearly know what you want to achieve, and how to get it. The forces of the body are not infinite, and therefore it is necessary to find someone who will help you in training and support, as well as encourage you by your own example. Do not rush to change everything in an instant, even if you really want to immediately return to intensive after a long break.

How to start exercising after a long break

To resume training and return to the gym again, it is usually enough to look in the mirror, which reflects a completely untight body and shortness of breath, after running up the stairs several floors. After that, you immediately remember the gym. It is not possible to instantly return to the original form, and 3-4 workouts a week are not yet available to you, otherwise you will only hurt yourself. It is best to start training after a long break by visiting the gym twice a week, with an equal interval of time. In this way, you will remind the muscles of the load, and give them the opportunity to adapt to new efforts.

And only after 3-4 months of classes twice a week, you can insert another workout into the schedule. When exercising, more effort is worth putting in basic exercises, acting on a larger volume of muscles, and helping to restore muscle memory. In the question of how to start playing sports after a long break, it is also worth addressing the issue proper nutrition and rest. The vital activity of the body changes, and this leads to an increase in the need for nutrients. And remember, the longer you put off resuming, the harder it will end up being.

After a long break. Now, in order not to break loose and not give up this venture, you need a plan that will help you adapt physically and mentally!

Walter Thompson, an exercise physiologist at the University of Georgia, studied what happens to the body during a break and what to expect when you decide to start exercising again. The good news is that in any case, you can return to the previous level and become stronger, faster and more resilient. The main thing is to do it right to avoid injury.

Termination of training or the use of loads that are not capable of maintaining the achieved level leads to deadaptation - a process that is the opposite of adaptation.

Deadadaptation is a remarkable ability of the body to use the released resources in other body systems. That is, resources are taken from where they are no longer used, to where the building material is needed.

How did the break affect your fitness?

There are no formulas that would allow you to accurately calculate how much you have lost and how long it will take to recover, but there are studies on the basis of which you can at least get an idea of ​​​​the big picture.

• If your break was several weeks, your respiratory and cardiovascular systems will lose a few points, while the strength qualities will remain unchanged.
• If the break was a year, but before that you were in good physical shape, cardio loads will be given to you 15% harder, power characteristics will drop by at least half.
• If your break was measured in years you will most likely have to start from scratch. But you will make progress faster than people who did not play sports at all.

The new training plan will depend on why you quit exercising and what happened to your body in the meantime.

If you had to stop because of an injury, you must be sure that you have fully recovered. Therefore, you must definitely visit a doctor. A physical therapist will be able to tell you about the general condition of your muscles, point out imbalances and identify weaknesses.

If the break was taken due to the appearance in the family or a busy work schedule (you gave all the time to a new project), you need to understand how you can find time for proper sleep and nutrition so that there are no psychological and physical problems in the future.

Recovery rate

If your break was only a few weeks (holidays or vacation), just a couple of light workouts will be enough for recovery, and you will be back in shape.

But what if you haven't exercised in a year or more? If you've been to the gym, Thompson advises starting with half or a third of the weight you took a year ago, and after a few weeks try your standard kilograms. Recovery usually takes 1-2 months.

As for sports that require endurance (cycling, triathlon, and so on), the intensity will also have to be reduced. In this case, Thompson advises starting with long walks, then moving on to interval running with walking breaks or running at a very low pace. The distance in this case does not matter.

If after two months you have not returned to your previous form, then you need to revise the training program, or even better, find a good coach who will make it for you, based on your physical condition and capabilities.

What to do if you have to take a break again

Things happen in life and we can't guarantee we'll never take that big break again. The main rule is not to give up physical activity completely. Let it be walks or light workouts for 10-15 minutes a day, but they must be in your schedule!

Fortunately, you can now find a huge number of short workouts, both strength and interval. And if you can arrange such mini-workouts for yourself, then it will be much easier for you to return to your previous physical form. Yes, and psychological adaptation will be easier than if you completely give up sports.

With training in the amount of 25-30% of the previous ones, you will be able to maintain your shape for two to three months.

On average, the adaptation time after reduced physical activity (you left and you did not have the opportunity to train fully) is 2 weeks.