Especially in winter, it's tempting to take a break from training. When you start to train again, you have to keep 12 things in mind.
It was cold, dark, foggy, wet and you just didn't have the motivation to train. In between, it doesn't hurt to take a break from training. The longer you put your legs up and let yourself go, the harder it will be to get back into shape.
For a while, you trained regularly, got good results and were decently proud of yourself.
You've been lacing up your workout shoes several times a week and even looking forward to your workout. You felt stronger and healthier than ever before.
But then everything went haywire. Either you lacked motivation or you had to take breaks from training due to illness.
However it came about, you stopped exercising and broke your routine.
Getting back in shape now seems like an impossible feat. But there are many reasons why you should break your training break today. You can read about them here: "This is what happens to your body when you take a break from training".
Table of contents
Why you need to cut back on intensity
It's scary how much fitness you lose after a short break from training. "Even in the first week, your stamina decreases," says fitness trainer Werner Sturm.
But at the same time, fitness is what you can rebuild the fastest.
After long breaks from training, you can use your last workouts as a guide. However, you should reduce the intensity to 20 %.
If you haven't exercised for half a year or even a year, your body has gotten used to it and lost muscle.
Your bones are also weaker and your cardiovascular system needs to readjust to the workout.
Attention: This is what you are doing to your body with lack of exercise!
Why you need to give yourself breaks
You used to exercise every 2 days and now you don't exercise at all for a long time? Then you should plan more breaks, especially in the beginning.
Your body must first get used to training again. Muscles are built up only slowly.
The same goes for your workouts. Do 10 to 15 minutes first, drink a sip of water and then add another 5 to 10 minutes. "Even if you used to do 30 minutes at a time, don't overdo it now," Werner advises.
Start with a moderate cardio workout - 3x per week with at least one day off between workouts.
Therefore, sport without regeneration is pointless!
Sleep enough
Yes, you heard right. If you start training, you should get enough sleep. Our body needs it to process the effort.
You should spend 7-9 hours a day in the land of dreams. During this time your body builds muscles and recovers from the exertions.
That's why you need to listen to your body
Especially after a long break from training, many like to overdo it because they want to get fit again quickly.
But it is very important that you listen to your body. It tells you how much you can expect of it. Werner knows: "A smart workout that is adapted to your body is better than a workout that is too intense."
Stop when you get tired, lack the strength for more repetitions, or can't tense your body properly.
Why you need to be extra careful after injuries
If you have taken a break from training not by choice but because of an injury or surgery, you need to be especially careful.
Check with a sports doctor beforehand to make sure you are fit again. Because just because you feel fit, you don't have to be.
Why you should do a running analysis!
How extra pounds become noticeable
If you have taken a longer break from training, you may have a few extra kilos on your back. You have to keep this in mind during your workout.
Especially if you start with running or your workouts include jumping. "I recommend people who have gained a lot of weight start out doing sports like swimming, cycling, yoga and light aerobic training," Werner recommends.
If you have managed to lose weight by changing your diet, you can start doing endurance sports.
So you can lose weight with swimming!
How to choose your workout wisely
Just like the first time you trained, now it's about building a base of endurance and muscle.
Initially, you should do a workout that engages your whole body, not just individual muscle groups.
Squats and push-ups are typical exercises for your muscle building after a long training break.
"Avoid exercises that require you to jump, twist and move too fast before you lack endurance and muscle." Because that can quickly lead to injury.
Set realistic goals
You need patience. The longer your break from sports, the longer it will take you to get back in shape. "An average athletic person who works out 3-4 times a week needs between 4 and 8 weeks to get back to their old power," says Werner.
Don't overdo it. "Exercise always puts stress on your body at first. Too much and too intense training will only make you hurt yourself more easily." It's better to take small steps and notice constant progress.
Find weak points and work on them
After a long break, your muscles are gone and your condition has also gone. For a certain basic fitness you have to find out your weak points and work on them. Is it your stamina, your arm muscles or even your legs?
If you only do exercises and workouts that work well for you, you can't get better. Face your challenges!
Pay attention to the correct execution
You can train as hard as you want, if you don't do the exercises correctly, you won't notice any progress. And even worse, you'll get pain from the workout.
Why you need to eat healthy
If you work out hard, you should also drink a lot. Still water not only flushes toxins from your body, it also makes it up to 30 percent more efficient and keeps you fit and alert.
Away with the sugar
Try to avoid sugar as much as possible. Most people consume far too much sweets. Instead, reach for fruit and protein, which will provide your body with everything it needs right now.
This might also interest you: "21 days sugar-free - a sweet tooth dares the self-experiment".
Our conclusion
If you take a break from training, you need a lot of motivation to get back on your feet. It can take a long time for strength and endurance to return. Start slowly and set goals that you can really achieve.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more