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Are You Trying To Get Back In Shape Again?
If you have taken a break from your fitness program it's tough to get motivated to get into your training routine again. What you have to do is make some reasonable attainable "written"goals to help push you.
The reason I say "written" is simply because if you don't write your goals on paper your goals are merely wishes. Studies have confirmed over and over again that writing your goals down on paper is powerful.
Let's look at several sample scenarios. If you want to get back into running, start to walk to begin with. Depending on your level of exercise you can only begin with fifteen or twenty minutes. If you have some level of fitness begin with a half hour and gradually increase it.
Once you have been walking for a few weeks ease back into running by alternating walking and running. Walk briskly for just ten minutes and run for five and so on. As you begin to running longer and your pain lessens increase the running until you jogging once again for a minimum of 30 minutes without stopping.
If you have done weight training in the past and have taken a break of more than a couple of months it is necessary to take it slow as you begin to train again.
When training with weights, if you push too hard too early you may wind up hurting your muscle's supporting tendons and ligaments. The key is not to hurry in attempting to use the same weights you were using and do less sets.
What I do after an extended time-out is to go to the gym and exercise on the stationary bicycle for 15-2o minutes in the beginning to warm my body up. Next, I can decide on only a single body part per day to work out. If you are an elderly person or have a larger frame you may possibly want to stay on this kind of program even after your initial break-in period.
Let's take a look at working out the chest for example. If I were bench pressing 300 pounds prior to my layoff I will start my first training session with 135 pounds and do 3 or 4 sets of high reps in the 15-20 range. Adjust your weights accordingly. After that I can do 3 sets of flat dumbbell flyes once more with higher reps so as not to put too much pressure on my tendons and ligaments.
Follow these same guidelines for all body parts and you should increase the weights and repetitions gradually and within a month you will be right back to heavy weight training once more and working towards your goals - reducing your body fat and learning how to get a six pack.
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