Are You Trying To Get Back Into Shape Again?
By Erina Array
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If you have taken a time-out from your fitness program it is tough to get inspired to start back into your training regimen again. What you will need to do is make some reasonable achievable "written"resolutions to help push you.
The main reason I have emphasized "written" is because if you don't jot your resolutions on paper your goals are just wishes. Studies have verified over and over that writing your goals down is powerful.
Let us take a look at several sample scenarios. If you need to get back into running, start to walk first. Depending upon your level of usual fitness you could only begin with only fifteen or twenty minutes. If you already have some level of exercise start with 30 minutes and gradually intensify it.
Once you have been walking briskly for a few weeks you can ease back into jogging by alternating walking and jogging. Walk for ten minutes and run for five minutes and so forth. As you begin to running longer and your pain subsides increase the jogging until you get back to running for thirty to forty five minutes at a time.
If you have been involved in weight training in the past and have taken a time-out of more than a few months it is necessary to take it slow as you begin to train again.
When you are lifting weights, if you push yourself too hard too early you may possibly end up damaging supporting tendons and ligaments. The key is definitely not to dash in attempting to try to do the same routine that you were doing but doing less sets.
What I try after an extended layoff is go to the gym and use the motionless bicycle for 15-2o minutes in the beginning for a warm-up. Next, I can choose only one body part each day day to work out. If you are an elderly individual or you have a larger frame you may perhaps want to continue this type of program even following your initial break-in period.
Let us take a look at working out the upper body for example. If I was able to bench press 300 pounds before I took a break I will begin my first work out 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. Next I can do 3 sets of flat dumbbell flyes another time with more reps so that you don't place too much stress on my tendons and ligaments.
Follow these same rules for all body parts and you should increase the weights and repetitions gradually and inside a month you will be right back to heavy training again and working towards your goals - reducing your body fat and learning how to get a six pack.
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