Surely it has happened to you at least once in your life. You were at the peak of your fitness life when something happened: an injury, an illness, a distraction and thousands of other things that could take you away from that routine that helped you stay in shape. Or maybe not so fit, but at least you felt fit, and a trip or job change was enough to put all that behind you.
It is enough to let a few weeks go by to know that things will no longer be the same and that you must start from scratch. At worst, you get carried away and years go by before you try to exercise again. Do not try to start doing as much exercise as before, remember that the muscles have memory and know that time has passed. The good news is that if you do it right, before you know it you’ll be back in the glory days.
Balanced diet
There is nothing more important when it comes to getting in shape than having a diet. It is not just an excuse to lose weight and lose fat. If your goal is to recover your condition, you need to have a diet that gives you energy, that activates you and helps you process all the changes that your body will undergo in the short term.
Flexibility
Warming up before you start training and stretching at the end are the difference between being able to exercise the next day and abandoning your routine. If you haven’t exercised in a long time, your flexibility has probably worsened a lot and you need to gradually make your body remember how it could run, carry and flex in the past
Circuits and intensity
Train all parts of your body. Make the training functional so that you feel the work from head to toe, but also notice the results. Also try changing the intensity of your workouts. Perform certain routines with more and more intensity for a few weeks and then give yourself a week of light training so that the body rests and in the future it can endure much more.
reduce rest
When you start to gain your condition, you have to increase your resistance to balance the exercise, so you must kiss rest goodbye. People usually rest between 30 and 90 seconds between routines, but if you start lowering that time to just 10 seconds, soon your condition and endurance will improve. Of course, you will feel that your muscles do not burn and you will doubt if it is really worth so much suffering, but seeing the results will only be one more motivation.
three minute hill
Andrew Hamilton, a sports writer, says that one of the best ways you can get back in shape is to find a hill or incline and climb it for three minutes. According to him, that frees your body to do a lot of effort in a short time and the more days you do it, the more the repetitions should be. A six-minute hill might be just the thing for someone just getting back into training, and three minutes of endurance is something anyone can challenge themselves with.
Fitness is essential to start gaining muscle and losing weight. Never try to start from scratch with the heaviest thing in the gym. An injury early in your fitness life can be the difference between making it and retiring forever.