Get fit and
avoid injuries after reopening the gyms and returning to training after a long
pause
After a long
hiatus due to the quarantine in all the Arab world and the closure of
everything, including gyms,
Many
countries in the Arab world announced the easing of the stone and the reopening
of the halls again, thus returning to training after a long pause
If you are
interested in getting back in shape after a layoff due to a quarantine or a
busy life, or you may have experienced an injury or illness. Or whatever your
story, the result was that you stopped following your exercise routine, and
going back to your old days became almost impossible. There is no need to let
your fitness issue frighten you or cause you frustration, all you have to do is
keep the following tips in mind and you will be back in shape as soon as
possible.
Reduce the
intensity and intensity of exercise by 20%:
Even if you
stop exercising for a short time, you will be surprised to see how much
conditioning you have lost in such a short period. “The truth is that cardio
fitness begins to weaken a little within only three days, but it is also an
indicator of fitness that can be recovered relatively quickly,” says Michael
Olson, PhD, professor of exercise science at Auburn University.
After you
stop exercising for a week or more, reduce the intensity of your previous
exercise routine by at least 20%, break up your traditional exercise routine,
and give yourself time to recover while exercising, even if you didn't need
that time when you were exercising Sports and going to the gym. Do the
exercises for 10 to 15 minutes, drink some water, then add another 5 to 10
minutes. Do not rush back to training for 30 minutes straight at your previous
pace.”
As for muscle
fitness you previously enjoyed, it stays a little longer than cardio, as you
start losing muscle mass within three to four weeks after you stop exercising,
says Laurel Saglimpin, a fitness trainer based in Lynchburg, Virginia: If you
stop exercising for months or years, you can expect weakness in your bones,
ligaments and tendons, which is when your risk of injury is particularly high.”
Therefore, we
recommend reducing the weight of the weights, the number of repetitions and the
number of sets of exercises by 20%, and increasing the rest periods. We also
recommend paying attention to how you feel during and after strength training.
The best way to monitor whether your exercise is appropriate and safe is to be
aware of the quality of your repetitions, and stop when you feel weak, or when
you notice that your repetition is slow, or That your body began to break down
and weaken during training.”
In terms of
how often you exercise per week, start with moderate-intensity cardio three
times a week, leaving at least one day between training days. And perform
resistance and strength exercises twice a week, taking two days of rest between
the days of exercises to give your muscles enough time to recover. Rest is an
important part of any exercise plan, whether you are at a beginner,
intermediate or even an advanced level of fitness. After a few weeks, you can
add an extra session of cardio and an extra session of strength training if you
like.
Choose your
exercises carefully:
You should
rebuild your fitness from the ground up, as you did when you were training to
get a strong body and high fitness in the past. Take advantage of exercises
that train the whole body (instead of exercises that focus on a single muscle
at a time) and that move many joints at once, such as squats, push-ups with
biceps, and leg raises). “Avoid doing exercise routines that include a lot of
jumping, plyometrics, core twists and fast movements while you improve your
performance and speed in cardio and strength training,” said Laurel Saglimpin.
Intermittent high-speed exercises can be very difficult in the beginning,
unless you allow yourself enough time to rest between intervals.
If the reason
you stopped exercising was an injury, you need to be extra careful. "If
you're a runner who wants to get back in the running, it might be wise to start
with some non-weight-bearing exercises like cycling at the gym," says Pete
McCall, associate faculty member in the Department of Exercise Science at the
University of Mesa. If you are a weightlifter, it may be best to re-train with
sports machines - which provide stability to your body - before resuming free
weightlifting. ”
Another
problem that you will face when you stop exercising is gaining excess weight.
Carrying extra body weight can wear and damage joints during high-impact
activities like running and jumping, (follow these tips to get you started on
your weight loss journey). So I recommend sticking to swimming, cycling,
weightlifting, hot yoga and low-impact aerobics if you are heavier than your
ideal weight, and seriously focus on adjusting your diet so your weight is more
suitable for the joints and bones of your body.”
Set yourself
a reasonable time frame for getting back into shape:
The longer
you stop exercising, the more time you need to regain your former fitness and
strength. "For the average person who exercises three to four times a
week, it will take about 4 to 8 weeks to return to full strength," McCall
says. But no matter what type of exercise you do, we advise you not to rush.
And remember that exercise is nothing but physical stress, and doing too much
of it in a short time may lead to injury and further hinder you from reaching
your fitness goals. So it's best to gradually increase the exercises in order
to progress – like lifting one or two pounds more or increasing the duration of
your run by five minutes.” And even if you are not injured, the rush and rush
to get results may lead to severe pain in the muscles, and increase the period
that the muscles need to recover between exercise sessions. .
Another way
to make sure you don't overdo it too soon is to break your workout sessions
into smaller sections, such as walking briskly for 15 minutes in the morning
and another 15 minutes in the evening. “Spending just 10 minutes exercising
will result in positive health changes such as less fatigue, more energy, and
better sleep,” Olsen says.
Don't focus
too much on how fit you were before:
Getting back
into your former fitness can be discouraging, especially if you clearly
remember how fit you were in the past. Saglimbin recommends focusing on the
present moment rather than crying over spilled milk. "Keep track of your
exercise performance metrics — like pounds you lift and distances you run — and
enjoy watching them increase from week to week," she says. You can even
plan to reward yourself with a massage at a spa, once you reach one of your big
fitness goals.”
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