Whether you start in fitness or resume your workouts after a few weeks of inactivity, it is important to start small and follow a routine of adaptation to the gym that allows you to return to full training with guarantee of success and without risk of injury.
After a period in which you have not been able to do sport: vacation, rest due to injury, lack of time for work. You can not join the gym with the same intensity as before the stop. To give you an idea, coaches and experts believe that your body will need at least 4 weeks to recover its usual rhythm of training. In this time, a routine of adaptation, which increases the effort progressively, is essential for your return to be carried out without problems, moving quickly and avoiding demonization.
What to keep in mind to plan your return to the gym?
Your routine of adapting to the gym should start from the physical condition in which you find yourself at the moment you decide to return, bearing in mind, in addition, the objective you pursue: lose weight, gain strength and endurance. Plan your weekly training knowing that You must have some patience and a lot of perseverance, so as not to demand from your body more than it can give. The keys that should serve as a basis to develop an effective routine that allows you to rejoin the gym are:
1. Reduce the number of weekly sessions
After a while without exercising, do not intend to train at the same pace. Start by going to the gym 2 times a week and, depending on how you look, turn to 3. The first month, three weekly sessions is more than enough for your body to adapt again to a routine that will progressively gain in intensity.
Thinking that training five days in a row will save you time when it comes to gaining physical form is a mistake. Your muscles need periods of rest after exercising to promote recovery and allow you to continue training.
2. Progressive effort
It is the key to a good routine back to the gym. During the first weeks, do not prolong the training session more than 30 – 45 minutes. Do the different exercises with moderate intensity at the time of returning to the gym and, if you train with weight, remember that you must start working with half the load (or less) than you used before making the pause in your training.
3. Special attention to warming and the post-training period
The minutes you dedicate to warm up your muscles, preparing it for the effort that is coming, are always important but if you take a while without playing sports, even more. Warm properly and, after training, do the necessary stretches to avoid excessive laces or worse (stiffness, contractures, muscle pain.)
4. varies your workouts
A routine of adaptation to the gym must be as varied as possible regardless of your goals. This way, you will get your training back to be not so hard. It is about getting, in those first weeks, a general set-up. Do not focus on working specific muscles. Circuit trainings are preferred, full body routines to train the whole body (at moderate intensity) or a good combination between strength sessions and aerobic activities (running, swimming, cycling, spinning.)
5. Watch your diet
It is very likely that in that period without sports activity you have also given yourself some culinary whim. The return to the gym can also be a good time to recover more balanced and healthy diets. Check all your questions with your doctor or nutritionist.
Exercises to include in your fitness routine
You must establish your routine according to the warnings your own body gives you to determine the degree of intensity. But, as a general rule, in the first trainings back to the gym, there are some exercises that cannot, among them:
Aerobic work, that makes you gain physical shape improving your cardio pulmonary capacity: treadmill, elliptical, static bike.
Multiarticular exercises, involving large muscle groups strengthening the core. For
Strength work, which increases resistance and muscle power with exercises such as: dominated, bench press, deadlift, military press, dumbbell birds.
Remember not to exceed in the time you dedicate to each exercise or in the number of repetitions that. In a routine of adaptation to the gym should oscillate between 4 – 8 depending on your level of training.