In any training, consistency and regularity are important. However, there are times when, for various reasons, physical activity has to be temporarily reduced or even completely stopped. How to return to the old form without harm to health, read our article.
Starting to train after a long break is difficult not only psychologically, but also physically. In sports science there is even a special term for a long break in classes and its consequences – detraining. In order to start training properly after a long break, you should not only become aware of the changes that have taken place in your body during this period, but also put in place a process of returning to past sports victories.
Changes in the body after a break in training
Without heavy loads, the body quickly returns to a calm state and redistributes the resources that it was spending during sports. It has been proven that 1-2 months after stopping regular exercise, the following physiological changes occur:
blood volume decreases
the level of adrenaline decreases, and with it the consumption of oxygen by the muscles, therefore, the resistance decreases
the capacities of the respiratory system are reduced: now the respiratory muscles need more oxygen, taking it from other muscles
fat increases because it is no longer used as an energy source
Power abilities last much longer than many fear, but gradually decrease.
Why adaptation is necessary after returning to training
If, after a break, you suddenly return to high-intensity classes that you easily endured, say, six months ago, you will most likely feel unwell during and after class. Such stress on the body can lead not only to muscle pain and overwork, but also to serious injuries. Remember that your body is almost at the initial level of readiness.
Three golden rules for returning to work after a long break
The first rule that will help you quickly regain your previous form: warm up.
Warming up is necessary to overcome the imbalance between body systems. If the muscle tissue responds to the load faster and increases in volume, then the ligaments and joints return to their previous indicators much more slowly. And only during the warm-up can you warm up the body and prepare it for more stress.
Second rule: progressive
We return as we started. And we start with minimum loads, gradually increasing them. Therefore, after a long break in the schedule, we only look at courses for beginners, gradually moving to the medium level, and only after 1-2 months of regular training, we sign up for high-intensity courses for advanced .
Third rule: attitude.
It is possible to return to the previous form. Being better than before the break is real. It just takes time. So, even if it’s hard for you, log in to get back in shape and find your old self. And the progressive loads that you will give to the body and face will only lift your spirits and give you the resolve to conquer sporting heights.
How fast can he return to his original form?
The return to the previous form depends on three factors: the reason for the interruption of training (injury, laziness, urgency at work), the duration of the interruption (one month, six months, several years) and, of course , the time of regular classes before the break (you had been engaged for six months or several years).
If before the breakup you had been engaged for several years and were in great shape, your return will be faster and easier than those who practiced for up to six months.
If the break in classes was only a few months, strength abilities will hardly change, but respiratory and cardiovascular abilities require recovery. But if the break lasted several years, then you will have to start almost from scratch. Although you will achieve more success than beginners.
Returning to training after an injury requires not only a consultation with your doctor, but also a consultation with a trainer who can adapt the loads to your physical form, as well as prevent further injuries.
Above all, listen to yourself and your body. Because no one knows better than you.
What if there is a break again?
No one is safe from the next break, even professional athletes. In order to easily return to duty later, give the body at least a minimal, but regular load in the form of exercises or long walks. And then the subsequent return will seem much easier to you.