Consistency and regularity are important in any training programme. However, sometimes circumstances force us to temporarily reduce or even completely stop physical activity. Read our article to find out how to get back into shape without harming your health.
Starting training 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 training and its consequences: detraining. To start training properly after a long break, you need not only to be aware of the changes that have occurred in your body during this time, but also to build a process for returning to your former athletic achievements.
Changes in the body after a break in training
Without high loads, the body quickly returns to a calm state and redistributes the resources that it previously spent during sports. It has been proven that within 1-2 months after stopping regular exercise, the following physiological changes occur:
- blood volume decreases;
- adrenaline levels decrease, and with it, oxygen consumption by muscles, resulting in decreased endurance;
- the respiratory system’s capabilities decrease: the respiratory muscles now require more oxygen, taking it away from other muscles;
- Strength capabilities are retained much longer than many people fear, but they gradually decline.
Why you need to adapt after returning to training
If, after a break, you suddenly return to high-intensity workouts that you could easily handle, say, six months ago, you will most likely feel unwell both during and after the workout. Such stress on the body can result not only in muscle pain and fatigue, but also in serious injury. Remember that your body is practically at the initial level of training.
Three golden rules for returning to training after a long break
The first rule that will help you quickly regain your former shape is warm-up. Warm-up is necessary to overcome the imbalance between the body’s systems. While muscle tissue responds more quickly to exercise and increases in volume, ligaments and joints are much slower to return to their previous condition. Only during a warm-up can you warm up your body and prepare it for further exercise.
The second rule: gradualness
We return the same way we started. And we started with minimal loads, gradually increasing them. Therefore, after a long break in the schedule, we only look at classes for beginners, gradually move on to the intermediate level, and only after 1-2 months of regular training do we sign up for high-intensity classes for the prepared.
Rule three: attitude
Getting back into shape is possible. Becoming better than you were before the break is realistic. All it takes is time. So even if it’s hard, get in the right frame of mind to get back into fitness and your previous shape. And the gradual loads that you will put on your body, which you will definitely be able to handle, will only lift your spirits and determination to conquer sporting heights.
How quickly you will return to your previous form
Returning to your previous form depends on three factors: the reason for the break in training (injury, laziness, rush at work), the length of the break (a month, six months, several years), and, of course, the length of regular training before the break (whether you trained for six months or several years).
If you exercised for several years before the break and were in great shape, your return will be faster and easier than for those who exercised for less than six months.
If the break in training was only a couple of months, your strength will remain almost unchanged, but your respiratory and cardiovascular systems will need to be restored. However, if the break was several years, 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 consulting with your doctor, but also consulting with a trainer who can adapt the workload to your physical condition and prevent new injuries.
And most importantly, listen to yourself and pay attention to your body. Because no one knows its capabilities better than you.
What if you take another break?
No one is immune to another break, not even professional athletes. To make it easier to get back into shape later, give your body at least a minimal but regular workout in the form of exercise or long walks. Then the subsequent return will seem much easier to you.