Want To Get Back In Shape Again?
If you have taken a time-out from your fitness program it is tricky to get motivated to get into your training routine all over again. What you have to do is stick to some reasonable attainable "written"resolutions to help push you along.
The reason I say "written" is simply because if you do not write your goals down your goals are simply fantasies. Studies have established over and over again that writing your goals on paper is powerful.
Let us look at some sample scenarios. If you need to get back into running, walk as much as possible to start with. Depending on your level of work out you could only start with fifteen or twenty minutes. If you already have a certain level of fitness begin with 30 minutes and steadily increase it.
Once you have been walking for a couple of weeks ease back into running by alternating walking and running. Walk briskly for ten minutes and run for five and so forth. As your fitness level increases and your pain goes away increase the running until you get back to running for thirty to forty five minutes at a time.
If you have done weight training in the 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 yourself too hard too early you may possibly wind up hurting your muscle's supporting tendons and ligaments. The solution is to not to hurry in attempting to try to do the same routine that you were doing but doing less sets.
What I try following an extended time-out is go to the fitness center and work out on the stationary bicycle for 15-2o minutes in the beginning for a warm-up. Next, I will choose only a single body part every day to train. If you are an elderly person or have a large frame you may perhaps want to continue this type of exercise program even after your initial break-in period.
Let's look at training the chest for instance. 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 repetitions of about 15-20 times each. Fine-tune your weights to match your preferences. Then I can do 3 sets of flat dumbbell flyes another time with higher reps so as not to put too much pressure on my tendons and ligaments.
Keep to these same guidelines for all body parts and don't forget to increase the weights and repetitions little by little and inside a month you'll be right back to hard weight training once more and working towards your goals - reducing your body fat and learning how to get a six pack.