Are You Trying To Get In Shape?
If you have taken a layoff from your usual fitness plan it’s difficult to get inspired to start back into your workout routine once more. What you will need to do is make some practical achievable “written”goals to help motivate you.
The main reason I have emphasized “written” is simply because if you do not jot your goals on paper your resolutions are only wishes. Studies have proven over and over that writing your goals down in a notebook is very powerful.
Let’s look at some examples. If you need to get back into jogging, walk to start with. Depending upon your degree of exercise you might only start with only fifteen or twenty minutes. If you already have some level of exercise begin with a half hour and slowly but surely increase it.
Once you have been walking for a couple of weeks ease back into running by alternating walking and running. Start to walk for ten minutes and run for five minutes and so on. As your fitness level increases and your discomfort decreases you should increase the running until you jogging once again for a minimum of 30 minutes without stopping.
If you have experience with weight training in your past and have taken a break of more than a couple of months you really need to take it slow coming back.
When training with weights, if you push too hard too early you may possibly wind up hurting your muscle’s supporting tendons and ligaments. The main thing is not to rush in attempting to try to do the same routine that you were doing but doing less sets.
What I do after a lengthy hiatus is to go to the fitness center and ride the stationary bike for 15-2o minutes in the beginning to warm my body up. Subsequently, I can decide on only one body part each day day to train. If you are an older individual or have a large frame you might want to stay on this type of exercise program even after your initial break-in period.
Let us take a look at training the chest for example. If I were bench pressing 300 pounds prior to my layoff I will start my first work out with 135 pounds and do 3 or 4 sets of repetitions of about 15-20 times each. Fine-tune your weights to match your preferences. Then I may do 3 sets of flat dumbbell flyes again with more reps this time so that you don’t place too much strain on my tendons and ligaments.
Stick to these same strategies for all body parts and you should increase the weights and repetitions slowly and within a month you’ll be right back to heavy training once more and working towards your goals.
Tags: weight training, Workout Routine