How to train after a break?

Movement and physical activity are necessary for our body. They strengthen the bones and muscles, make the joints more flexible, and the work of all organs and systems - balanced. The state of the cardiovascular system and pressure are normalized, the work of the intestine and lungs improves, fats are burnt. And more often than not illnesses and not old age the reason of our ailments, namely lack of physical activity.

We know about it and try to play sports. Or we are trying to resume classes if there is a break for some reason. But in the first and in the second case it is much more important to protect your organism than to chase after the results.

What should I know when I return to training?

  1. Fast does not mean good. Never strive to achieve quick results. The break even in two weeks is already quite a long time. During this time, the body "forgets" about the load and gets used to working in a more relaxed mode. He loses strength, endurance and flexibility and is not ready to withstand the previous load, which before could not seem too heavy.
  2. Pain is a signal of aggression towards the body, and not a natural companion for training. Pain during training is most often a sign of trauma, even at the micro level, when your muscle or tendinous fibers are torn. And if you do not dose the load, but perceive the pain as normal, the injuries will become regular - and you will have to regret it after many years. So do not ignore the pain. Reduce the load, stop, relax.
  3. Do not do drills or jerks. In any case, they should not be started. Sharp movements without preheating lead to stretching or tearing of muscles and tendons.
  4. If you are tired - do not stop practicing right away. Final exercises are necessary, during which the muscles "cool down", blood circulation will be restored. After all, during the training, the flow of blood to the limbs and working muscles has increased significantly and stagnation can occur there, and the blood supply of some other organs and parts of the body, on the contrary, will be insufficient.
  5. Do not start classes on an empty stomach. This will not help you lose weight - it is proved by the conducted researches. But the muscles suffer - "hungry" training leads to the destruction of muscle tissue.

How to train correctly?

  1. Start with a warm-up. The first lesson, stretch, stretch and stretch the muscles. To more you may just not be ready.
  2. Increase the load slowly. Do not force events, give your muscles, ligaments, joints and respiratory system to adapt, adapt to new requirements. Do not rush to go into the integrated training program, especially in the first 7-10 days, even if you are behind your group. If you practiced sports earlier, and then there was a break, start with a load half the amount that was at that time.
  3. Be engaged without compulsion, with pleasure. Load and movement should bring you joy. If you overcome yourself and do exercises "I can not" - you are straining and breathing is wrong. For the body it is a signal of trouble, a destructive effect, and he will try to defend himself. Then, instead of improving your well-being, you may expect disruptions, internal discomfort, malfunctioning of internal organs and systems, and exacerbation of diseases.
  4. Provide adequate sleep and adequate nutrition. Your body needs extra strength, because you create stressful conditions for it. You may think that everything is in order, but do not forget that your needs have now changed. You lose energy - you need to restore it. Be reasonable, patient and caring towards yourself.