Finally back to the gym after weeks of forced break! You’ve definitely been looking forward to this moment for a long time. But after such a long break, there are also some dangers lurking: The first units are particularly difficult, the body resigns and frustration spreads. So that this doesn’t happen to you, we have a few tips for you that will make it easy for you to get back into sport.
You should keep this in mind after a break in training
1. Start at 100 percent
Even if you were particularly fit before the compulsory break – now it’s time to take it easy. When you get back into it, the training has to be slowed down a bit so that the body can calmly adjust to it again. A combination of relaxed strength and endurance training combined with flexibility training is ideal. After a few days you can slowly improve and after a few weeks you will be fully back in your sports routine. In this way you prevent injuries and your body is not overstrained.
2. Curb ambition
You are probably driven by an irrepressible ambition at this moment. In principle, this is a positive quality – but in sports it often leads to overload and thus to renewed breaks. So first set yourself new goals and priorities. Even if you hardly ever took any rest days in the past, that is exactly what is good for you now.
Also interesting: This is what happens in the body if you don’t eat anything after exercising >>
3. Avoid unnecessary frustration
Very important: Please don’t be frustrated if the first training sessions don’t go as planned and it takes a little longer to get back to your old form. It is better to take something positive out of the situation and watch how your body gratefully accepts the longer regeneration time. Success comes with patience!
4. Drastic change in diet
When it comes to your diet, don’t overdo it again , whether you’re trying to gain size or lose fat. Give your body the time it needs here too!
5. Only train the condition
A mistake many people love to make – focus on training your conditioning and strength at the same time. Strength degrades much faster than endurance. That’s why strength training is essential, especially when you return to work. This is how you prevent injuries.
Also interesting: Overtraining – recognizing, treating and preventing symptoms >>
