Long holidays are a great time for trips, going out into the light, meeting with friends. It is a pity that your favorite training and fitness with this sometimes have to be abandoned for a couple of weeks. Will your return to service be quick and painless? This largely depends on the length of the break in the class. So how does simple in the classwork affect your physical form and how to get back to training again?
The longer you were engaged before the break and the less time was left, the easier it would be to return the form. Those who have been training for years, every day, do not notice a break in two weeks. However, you are most likely not a fitness fanatic, you will have to come back to the sport gradually. And it's not a matter of muscle pain: the heart is weanding from the loads. That is why endurance rates fall much more than strength and flexibility. And meanwhile for the fat-burning exercises it is most important. After all, after the holidays you come to the hall to throw off what you gained during the break. Your path lies in the cardio zone, where the same endurance training passes. If you go too far with them, the troubles will not keep you waiting. What can I say, when the break is not two weeks, but 5 or more? So how do you go back to the sport correctly?
Break in 2-4 weeks After 7-10 days of idle time, endurance of the cardiovascular system drops by 3-5%, in three or four weeks it decreases by 10%. Therefore, go back to the fat burning workouts in a simple way: the pulse should be 10 beats lower than usual during the sessions, and the training itself - 10 minutes shorter. In other words, if before the break you were used to dance or swim for an hour and the heart rate was 140 beats per minute, now the training should last no more than 50 minutes with a pulse at 130 beats. Ideally, you should increase the training time and intensity of the exercise, leading to an increase in the heart rate, during the second week of training, so that you can already engage in the third rhythm in the third. In the first two weeks after the break, exclude high-intensity workouts: jumping rope, fast running, aerobics, dancing with jumps. And watch your feelings: sudden changes in the pulse during and immediately after classes, dizziness, weakness - a valid reason for indulging the body, which asks to make training easier and shorter. As for training with weights, then adjustments can not be made. However, you should not use the maximum weights (even if you have already chosen them before the break) - the first lessons do with the usual burdens.
Break of 4-10 weeks
With classes in the cardio zone, everything is simple: we shorten the training time and reduce the load approximately the same as in the previous situation. However, to reduce the training will have already for 20 minutes, and the pulse during the lesson should be lower by 15-20 strokes. In this mode, you will have to train for at least two weeks, but it's better to count on the lessons: 7-10 trainings will be required to restore endurance. As in the previous situation, running, shock aerobics and other high-intensity loads will have to be replaced by similar ones, not by jumps, but by steps. For the time that has passed since your last workout, strength, agility and flexibility also began to fall. There is evidence that for eight to nine weeks of idle muscle endurance (not the ability of the heart to carry the usual load, and the ability of the muscles to perform it) is reduced by 30-40%. Force indicators are reduced by 10%. Since training in the gym is usually an alternation of approaches and rest, then the total duration of the lesson is not necessary, but relax between exercises is a little longer. You can train according to your usual program, but by reducing the weight of the burden by 20%. Another option is to reduce the weight exactly half, but slightly increase the number of repetitions in the approach. Do not aspire to return as quickly as possible to the previous workload, focus on restoring the correct technique of exercises. This will help the body to get used to the load again, avoiding injuries and overtraining. After a month of such activities you can get close to the usual scales.
Break in 10 weeks - half a year
Whatever your past fitness achievements, now your level has dropped to the beginner. None of the express trainings that will help quickly lose the typed fat, now you should not even dream of it. As studies show, after six months of inactivity in a former fitness lover, the cardiovascular and muscular endurance values return to the values that were before any training. The strength is only 10-20% of the time gained during training. Accordingly, fat-burning sessions should begin with those that are recommended to all beginners: walking, swimming, lessons for beginners, mild fitness, etc. The first training in the force zone with weights should be approximate: perform the basic exercises around the circle to work out all muscle groups, - one or two approaches, starting with light weights. During the session, first of all, pay attention to the fact that the correct technique of execution has been forgotten. If not, lightly add weight in the following approaches. So you will pick up your burden for the first month of training. Do not strive to finish any exercise, no matter, cardio or power. In any case, untimely fatigue is the reason to stop training ahead of schedule. Completion through "I can not" will not help to restore the physical form, but can knock out of the sports mode for several weeks. But among this barrel of tar there is a spoonful of honey: although six months later you begin to train as a beginner, restoring the form is not the same as creating it from scratch. Your progress will go much faster than for real beginners. Try to make a schedule so that you get two or three fat burning (cardio) low intensity trainings and one or two strengths per week. Then, to reach the previous level, you need about 8-10 weeks. Unless, of course, you do not force the load and do not get injured.
Break in half a year-year
The situation is approximately the same as in the previous case. Not only from the previous stamina, but from strength, there is nothing left. Moreover, the body has already forgotten what fitness is, and the first one or two months will have to accustom it again to the regime, to the lessons. Only after this period you can do the restoration of the form, increase the duration of training and weight of weights.
The first month will have to devote low-intensity cardio training (pulse 110-125 beats per minute) two to three times a week for 30-40 minutes. Walking, swimming, soft fitness are all that you can afford. Dancing, step-aerobics and classes with complex coordination are better to postpone: the coordination, flexibility and sense of balance you also noticeably weakened. Easy cardio will help to drive a little fat and water and prepare the muscles for the load. Strength training during this period for you exist only in the form of 10-15 minutes of feasible exercises after or before cardio or in the form of morning exercises. Do not simulators and weights, work with the weight of your own body. Shallow squats, push-ups from the knees or from the bench, reverse push-ups, twisting on the press on the floor will help the body to restore the joint work of different muscle groups.
Second month. It's time to extend the usual cardio to 50-60 minutes, and to exercise you add simple exercises with dumbbells, with light weight on the simulators, etc. It is worthwhile to separate them into a separate training once a week. Exercises on the simulators (where burdening is fixed) is better to do after exercises with the weight of your own body or free weights (dumbbells, neck bar).
Third-fourth months. Now gradually return to the usual pattern. But do not introduce complications at the same time into cardio-training and to strength training. Say, if your fat burning loads have become more intense or longer, postpone the weight gain of the weights for a couple of weeks, and vice versa.
Break more than a year
Forget that you once were an advanced fitness lover. The scheme from the previous situation will not work for you: here it is already necessary not to restore the form, but to start from scratch, choosing simple lessons two or three times a week. Perhaps your muscle memory will wake up quickly, and after a couple of months you will be able to begin restoring endurance, technique and strength according to the scheme outlined above. But it's better not to focus on returning to the old program, but to fight for harmony, using new techniques. After all, all the time that you did not look in the hall, something did not allow you to engage in fitness: maybe a disease, a new job or the birth of a child. All these facts of biography could not but affect your physical and moral condition. Do not try to enter the same river a second time. Better go through fitness testing, determine for yourself the appropriate workloads and activities - and go!