You’ve been away from your fitness routine for quite some time, now you’re ready to return!
Here are some tips to remember before starting your routine.
Cardio Warm Up Before Resistance Training Shorts
Remember, tension in cold muscles can increase your risk of injury. Warming up on a cardio machine for 5-10 minutes will load your muscles with blood and oxygen, preparing them for strenuous exercise. In addition, a cardio warm-up allows your blood to circulate through your nervous system, waking you up with a slight high to help kick-start your routine.
remember to stretch
First warm up, then stretch. Most people get it backwards. Your muscles and tendons are similar to rubber bands, they don’t stretch too freely when it’s cold. Educate yourself with a little anatomy so you know the correct way to stretch a particular muscle. Consult your personal trainer (if you have one) and ask him to show you the best techniques for you.
Start with the basics
If you’re strength training, start with the lightest machine weights. Start with the largest muscles first and end your routine with the smaller ones. Use machines with the most basic movements, such as Seated Chest Presses, Shoulder Presses, and Leg Presses. Even if you’ve learned advanced exercises and free weights, take it easy, if you haven’t been in the gym for quite some time, some of the supporting muscles and tendons may have weakened. Do not increase the risk of injury.
Don’t over do it!
You may have the motivation to push your body to the extreme today, however, you may not feel the same for days to come if you overtrain your muscles. Since you’ve been away from exercise of this nature, make sure you know when to stop. Stop your repetitions when you feel that your energy has decreased. Returning to your routine little by little increasing the intensity little by little day by day is the key. Overtraining your body or a muscle can lead to strains, injuries, or severe pain. Overworked muscles tend to heal more slowly, leading to a longer recovery period. You must allow a muscle to fully recover before exercising it again!
Monitor your nutrition carefully
Your nutrition must support the change of activity in your body. If you have increased your daily activity level, you should increase your nutrition intake. The average consumes approximately 1,500 to 2,500 (male), 1,200 to 1,800 (female) calories per day (assuming this person does not exercise). Increase your caloric intake by about 25% for the first two weeks, this will help replenish your protein-craving muscles for recovery. If you are trying to lose weight and may be having a hard time consuming extra calories, try supplements that will efficiently help you with your type of exercise. Supplements work well because they are nutritional foods with calories.
Start with an exercise rotation on alternate days
If you are going back, obviously your stamina and endurance are not where they used to be. You’re probably not ready to exercise 5-6 days a week just yet. You should start with a weekly rotation of 3 days a week, every other day and gradually increase the frequency after the second week. Give your body more time to recover from fatigue and if you have a muscle-building plan, you need at least one day of rest between workouts to efficiently consume the extra nutrition.