Are You Trying To Get Back In Shape Again?
If you have taken a layoff from your fitness program it is difficult to get motivated to start back into your training regimen all over again. What you have to do is set some practical attainable "written"resolutions to help push you.
The reason I have emphasized "written" is because if you do not write your goals in a notebook they are purely wishes. Studies have confirmed over and over that writing your goals on paper is powerful beyond measure.
Let's look at a few examples. If you intend to get back into running, start to walk in the beginning. Depending upon your intensity of fitness you might only begin with fifteen or twenty minutes. If you already have some level of fitness start with 30 minutes and step by step increase it.
Once you have been walking for a few weeks ease back into jogging by alternating walking and running. Walk for ten minutes and jog for five and so on. As you become stronger and your soreness 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 your past and have taken a layoff of more than a couple of months it would be a good idea to slowly ease back into it.
With weight training, if you push yourself too hard too early you may end up damaging supporting tendons and ligaments. The answer is not to hurry in attempting to use the same weights you were using and do less sets.
What I try after an extended break is to go to the fitness center and ride the stationary bicycle for 15-2o minutes first for a warm-up. Next, I can choose only one specific body part per day to exercise. If you are an elderly person or you have a larger frame you may possibly want to continue this type of exercise program even after your initial break-in period.
Let's take a look at working the torso for example. If I were bench pressing 300 pounds prior to my layoff I will begin my first work out with 135 pounds and do 3 or 4 sets of repetitions of about 15-20 times each. Adjust your weights accordingly. After that I will do 3 sets of flat dumbbell flyes again with more reps so as not to place too much pressure on my tendons and ligaments.
Adhere to these same guidelines for all body parts and increase the weights and repetitions slowly and inside a month you will be right back to heavy training again and moving towards your goals - reducing your body fat and learning how to get a six pack.
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