Trying To Get In Shape Again?
If you have taken a time-out from your work out schedule it’s hard to get inspired to start back into your workout routine once more. What you have ...
If you have taken a time-out from your work out schedule it’s hard to get inspired to start back into your workout routine once more. What you have to do is stick to some realistic achievable “written”goals to help motivate you.
The reason I say “written” is because if you do not write your resolutions on paper they are purely dreams. Studies have confirmed over and over again that writing your goals down on paper is powerful beyond measure.
Let’s look at several sample scenarios. If you want to get back into jogging, walk as much as possible first. Depending on your intensity of usual fitness you could only begin with only fifteen or twenty minutes. If you have a certain level of fitness begin with 30 minutes and slowly but surely intensify it.
Once you have been walking for a few weeks ease back into jogging by rotating walking and running. Start to walk for ten minutes and jog for five and so forth. As you become stronger and your discomfort goes away you should increase the jogging until you jogging once again for a minimum of 30 minutes without stopping.
If you have been involved in weight training in your past and have taken a break of more than a few months it would be a good idea to slowly ease back into it.
When you are lifting weights, if you push too hard too early you may perhaps wind up damaging supporting tendons and ligaments. The secret is definitely not to hurry in trying to use the same weights you were using and do less sets.
What I try following a long layoff is to head to the fitness center and ride the stationary bicycle for 15-2o minutes to start with to warm my body up. Next, I may decide on only one specific body part every day to work out. If you are an older individual or have a large frame you might want to continue this kind of program even following your initial break-in period.
Let us look at training the torso for example. If I were bench pressing 300 pounds prior to my layoff I will start my first training session with 135 pounds and do 3 or 4 sets of high reps in the 15-20 range. Fine-tune your weights to match your preferences. Afterward I will do 3 sets of flat dumbbell flyes another time with higher reps so as not to put too much stress on my tendons and ligaments.
Stick to these same guidelines for all body parts and you should increase the weights and repetitions gradually and within a month you will be right back to hard weight training once more and working towards your goals.
