After a long pause, you decided to go back to sports again? Take your time. To resume training after the break, you need a new plan, which will depend on why you did not do it and how long you "rested".
After a forced rest, the recovery process will be slower, perhaps even longer than the period of stagnation. And this is normal. After all, the muscles are used to stress and stress, partially atrophied. So the training after the break should be thought through to the smallest detail.
So, there is a desire to return to training, it's time to come up with a plan. In each situation, it will be different.
How to return to fitness after a pause: general advice
1. Before you resume training after the break and run to your favorite equipment and coach, make sure that you are cured, healed injury, recovered from childbirth, and your doctor gave permission for full training.
2. If you had an injury, consult a sports medicine specialist, who will choose a program of recovery exercises. When the break is due to an exacerbation of a chronic illness, also discuss with your doctor what kind of stress is indicated during remission.
3. start with the pool. The water reduces the load on the spine and joints in general.
4. It is useful to combine training with massage courses. Such therapy will relieve tension from the injured area, and after pregnancy and childbirth will eliminate the formed clips.
5. Do not go back to the previous model at once, increase the load gradually.
6. Be sure to start training after a break with a good warm-up. Do not neglect stretching after training.
Returning to training after injury
Did you go to the gym before the injury?
Take care of a damaged joint or muscle.
1. Start with cardio workouts: 10-15 minutes at 115-125 beats per minute. After stretching your ligaments and joints, warm-up and only then go on to strength training.
2. If before the break you took on a breast, for example, 150 kg, rocked hands, buttocks, and legs in different training days, during the recovery period you should take as a rule to work through the whole body for one training session. With lightweight, without failings, it's better in simulators, where the trajectory is set.
If the break is a year or more, take half or a third of the weight that was lifted earlier. You can return to the standard kilograms after a few weeks, and it will take 1-2 months to fully recover.
4. There is no need for a lot of exercise per muscle right now. It is enough to do 1-2 exercises in 2-3 approaches on the back, chest, legs and 1 on the press.
5. At the end of the strength training, make sure you do a 5-minute hiatus. So you will smoothly get out of stress and bring your heart rate to normal.
The intensity will have to be reduced for runners and cyclists, in general, all those who have been engaged in sports in which endurance is required. Start with long walks, then connect interval running, running at a low rate.
Cross-fit, functional training, steppe-aerobics, and other high-intensity fitness activities are also worth returning to gradually. It's a good idea to start with yoga, pilates, callanetics.
Sports after childbirth
It will be possible to start full-fledged training not earlier than 1 month after natural birth and 2 months after delivery with cesarean section. After a problem-free delivery, it is allowed to perform a restorative gymnastics, which stabilizes the abdominal, chest and back muscles after one day. But after the permission of the doctor!
After pregnancy and childbirth, you can do a lot. From the allowed list:
- Walking;
- Swimming;
- Aqua fitness;
- Pilates and yoga;
- dancing;
- active sports: volleyball, tennis, rollers, bicycle, etc.
Which loads are undesirable after childbirth
- Boxing, karate and other martial arts. Too much risk of getting hit in the chest or a press that hasn't gotten stronger yet.
- Sports that cause an adrenaline rush. It is possible to reduce the amount of milk.
- Running also affects the amount of milk and changes its taste, not for the better.
- Power sports.
Features of fitness after pregnancy and childbirth
1. Enter the mode gradually. Training algorithm is standard: warm-up, actually, training, hiccup. Start with simple exercises with minimal repetition, watch your body: if you feel that everything is fine, gradually increase the intensity.
2. Work out at home every day for 20-30 minutes, exercise 1-2 times a week in the hall or in groups.
If you are breast-feeding, you should start exercising 2 hours after breastfeeding. So until the next meal your baby, lactic acid, which spoils the taste of milk, is almost neutralized.
4. With a C-section, you may need a bandage.
5. Keep an eye on the amount of fluid you are drinking. Less water is less milk.
6. Damage with weights to prevent bleeding.
Have a successful return to training!