Life can be very busy sometimes. Whatever the reason, you can spend some time on daily training.
In this article, you will find some things to consider before you get into trouble.
Be patient, start small
As the saying goes, patience is a virtue. Waiting for you to return to your training level before taking a break can sometimes be frustrating and painful. After a few weeks of training, it will slowly recover.
Doing strenuous exercise that you may have done before may increase the risk of injury. In order to minimize the risk of injury and improve the overall level of development, remember to slow down and follow your own plan. This will ensure that you move steadily and enable you to achieve your goals as quickly as possible.
After rest, people recover muscles and strength faster than normal people. This is the so-called muscle memory.
Muscle memory is the result of an increase in muscle fiber cells. These cells help increase our muscle strength and muscle size. Even after a few weeks, these cells can still be found in muscle fibers, which helps restore growth during training. [1,2,3]
don’t expect immediate results
Taking time to exercise may mean that you may lose some muscle, strength and cardiovascular health. Don’t let this disappoint you-you don’t need to start from scratch. It may take a while for you to return to the original state. This may mean choosing a lighter, shorter distance or slower time than before the break.
In a study conducted by McMaster et al., researchers found that participants who stopped training were able to maintain strength during up to three weeks of training, but recorded significant levels of muscle atrophy or wasting. 5 to 16 weeks later.
McMaster believes that although training age or continuous training time is increasing, strength and strength gains will decrease. In other words, when you train your body for more than 12-24 months, the adaptability of muscles and nerves to resistance training will decrease. The longer the training time, the slower the body changes. This is completely normal. You can see relatively large changes at the early training age, while at the older training age, the changes are relatively slow.
Remember, you will get hurt
Remember to warm up and relax before you start exercising.
This is an important stage of exercise that can help you prevent muscle soreness or injury, and delayed-onset muscle soreness (DOMS).
Delayed-onset muscle soreness can cause muscle soreness or stiffness anywhere within 24 to 72 hours after exercise.
Therefore, you may need more rest to recover from this pain. The most precious recovery you can focus on is a good night’s sleep. A good sleep can greatly increase the speed of recovery. By falling asleep, your body can adapt to exercise faster and more effectively.
In a study conducted by Vitale et al., it was emphasized that sleep plays a vital role in the recovery process. In this study, it is recommended that most adults need 7 to 9 hours of sleep every night. Research also shows that those who participate in strenuous exercise may need more sleep. Ask the teacher/instructor
If you have difficulty adapting to the development of things, it may be worthwhile with the help of a personal trainer/instructor. Sometimes someone needs you to be responsible, and sometimes it may be your motivation to return to your daily work.
If you don’t want a personal trainer and don’t know where to start, all beginners should learn these basic exercises. If you are looking for conventions, you can read this article, novices can remember this article.
I strongly recommend that you slow down and consult your doctor or physical therapist, especially in case of injury, to ensure safety.
Don’t make these mistakes before you start to exercise your habits. You can refer to this article to learn how to avoid people falling into common traps.
These suggestions will help you restart your exercise program. However, keep in mind that sometimes it doesn’t matter to be overwhelmed. Don’t be discouraged, you already understand!