Features of a training program for recovery after a long break

What to do if you don’t want to go to training. What to do if you really don’t want to go to training.

Experienced athletes know how important the psychological state before training is.
Moreover, they will never go to it if there is a strong desire not to show up at the gym today. Strictly speaking, there is no point in going to training at the moment of loss of strength; skipping one training session (of course, if it is not the second in your sports career) will not affect anything, moreover, if apathy and fatigue are caused by overtraining, skipping several training sessions will only useful https://youtube.com/watch?v=Bwf4O6QHeTY

How to train if you don't want to? 5 options https://zdorovaya-eda.com/pravila-zdorovogo-pitaniya/trenirovki-ne-vyspavshis

The cause of apathy can be illness, stress, the need to solve some problem, overwork (including those caused by training and overexertion during it), even bad weather, if you have to walk to the gym in the pouring rain, which can inspire few.

What to do if you have no desire to go to the gym? There are 2 options - go and make it happen, or stay at home and justify yourself with something. Experienced athletes do not justify their laziness at all, there is no desire and that’s all. Newbies come up with all sorts of reasons, which is pointless and unnecessary - it won't change anything. After missing one or two workouts, the desire to exercise inflates, which is beneficial to use in order to increase the intensity of training.

As practice shows, this approach is the most successful, because it makes it possible to maintain interest in training (you will get tired of working out by force already in the second week), and train with high impact. So, if it’s psychologically difficult to get to the gym today, put it off until next time, tomorrow’s gain will be much greater than today’s loss.

Principles of healthy lifestyle recovery

1. Set up your daily routine: nutrition, training, rest and work. Start your morning with a glass of water, and 10-15 minutes later - a hearty breakfast. Stay hydrated throughout the day. Eat at least six small meals a day, try to include more fiber, vegetables, and low-fat steamed foods in your diet.
2. Avoid extremes. Do not make sudden changes in nutrition, training and daily routine. If you constantly overeat, then do not suddenly switch to a series of fasting days. So there is a risk of breaking down. In training, adhere to the same principle - everything should be in moderation. Start by creating a simplified version of the training program for the first week of adaptation. This way you will help the body gradually enter the training process. The length of your break from classes plays a big role in drawing up your plan.
3. Start thinking positively to improve your psychological background.

After a long rest from physical activity, muscles, joints and ligaments lose their usual trained tone. Therefore, the first workout after a break is a lot of stress for the body. This means you need to thoroughly prepare for it.

What to do if you have to take a break again

Things happen in life, and we cannot guarantee that we will never take such a long break again. The main rule is not to give up physical activity completely. Let it be walks or light workouts for 10-15 minutes a day, but they must be in your schedule!

Fortunately, you can now find videos with a huge number of short workouts, both strength and interval. And if you can arrange such mini-trainings for yourself, then it will be much easier for you to return to your previous physical shape. And psychological adaptation will be easier than if you completely give up sports.

By training at 25–30% of your previous levels, you can maintain your shape for two to three months.

On average, the adaptation time after reduced physical activity (you left and did not have the opportunity to train fully) is 2 weeks.

Dream

Just as training and nutrition are important to your performance, so is sleep. It is during sleep that those biochemical processes and reactions take place in the body during which healing and increase in muscle fiber size occur. That is, your muscles do not grow in the gym, but during sleep. Recovery rest between workouts proceeds as follows. During training, you injure your muscles, while eating, you load your body with building material, which performs its functions during sleep and due to this, your muscles grow and increase in size. It is quite natural that if you do not get enough sleep, your muscles will not grow. Even if you only miss an hour or two of sleep, it will ultimately affect your training and results. In the case when you sleep little at all, there can be no talk of any result from your training. The best conditions for muscle growth will be those in which you can afford to sleep a little more than usual, thus increasing the rest time between workouts. It’s even better if you get up not because you were woken up, but on your own. To do this you will have to adhere to a certain regime. Go to bed at the same time every day in order to adjust your biorhythms as needed.

A little more than usual, how much? Before answering this question, we will once again remember that each person is individual by nature and everyone will have their own time for sleep. Sleep, which is directly included in the rest between workouts, can take someone even four hours in order to feel well-rested. Some people need six, some eight, some ten. At the same time, we all know from childhood that the average is eight hours of sleep. This is true in most cases, but does not take into account the individual need for sleep, depending on a person’s lifestyle, type of activity, level of physical activity, and a great many other factors. So, what figure will we start from? Everyone will choose this figure individually, and the recommendation will be as follows.

Try to increase the rest time between workouts that you usually spend sleeping by one hour, or at least half an hour. But you don’t need to strive for such a figure right away. Try gradually increasing your sleep duration by 15 minutes once a week. Let's say if you start working out in the gym, your need for sleep will increase, therefore, you will have to spend more time sleeping. If you previously spent 6 hours sleeping, try to gradually increase this time period. First, in the first week up to 6 hours 15 minutes, in the second up to 6:30, in the third up to 6:45 and ultimately, in the fourth week, that is, a month from the start of the experiment, you will have to increase your sleep time until 7 o'clock. But remember that you should not do anything suddenly, as this will be stressful for the body. Increase your sleep time gradually to best adjust your body clock to your new routine.

What will such an increase in sleep give us? In terms of muscle, such an increase will significantly increase your biological needs for recovery in general and, accordingly, more time will be spent on muscle growth. This means that you will best provide your muscles with favorable conditions for growth. Recovery between workouts will be more favorable, and its effectiveness will increase significantly.

How to achieve such an increase in sleep time? Simple enough. In the evening after work or school, do not sit too long in front of the computer or TV. Remember. Only long and sound sleep will allow you to fully realize your potential.

Intensity

The most successful weapon in the fight against loss of shape. Maintaining intensity is a key factor in maintaining physiological changes and performance during periods of reduced training; training volume can be reduced by 60-90% without major effects. So, if you want to take a break from your main heavy training, a few weeks of reduced mileage won't do any harm as long as you do high-intensity training to compensate. You won't gain much, but you won't lose too much, and this can prepare you for the next cycle of intense training that can bring more results. When reducing volume, you should take care not to reduce your training frequency by more than 20-30%.

Stages of detraining

What happens if you don't train for a week or more? We think everything is clear with this question. Now let's take a closer look at the stages of detraining that many athletes face.

At first, there is a decline in the cardiovascular and energy systems. Then comes atrophy of muscle fibers and depletion of intramuscular energy reserves (glycogen). And only after 1-3 months the athlete’s strength indicators begin to fall.

1. During the first month, the athlete's endurance level will drop sharply. The number of repetitions in the exercises will gradually begin to decrease, and the athlete himself will get tired faster. Such processes will occur due to decreased blood circulation and depletion of glycogen stores in the muscles.
2. The next stage is characterized by strong changes in appearance, since the athlete’s muscle volume will noticeably decrease. This is also due to insufficient use of the internal energy source - glycogen. With the cessation of fitness activities, the amount of glycogen also decreases, as a result of which the muscles visually lose volume.
3. The final stage of detraining is loss of strength. Despite the rapid decline in endurance levels and decrease in muscle mass, strength indicators can be maintained for another 1-3 months. Muscle fibers require more time to recover, and therefore they degrade much more slowly than other systems.

There are three situations when short or long rest from training is necessary: ​​overtraining, illness and a special training program. We will talk about them in detail below.

Good news

The muscles take longer to regress in this way. Capillarization - the process of capillaries covering the muscle to better supply it with oxygen, and, therefore, for greater performance during exercise, does not deteriorate due to a short period of inactivity. Moreover, the distribution of muscle fibers remains unchanged for the first few weeks. It takes 8 weeks for slow twitch muscle fibers, so important for endurance athletes, to begin converting into fast twitch fibers. Research also shows that strength is largely maintained for about four weeks without training.

Still, overall performance undoubtedly drops off quite quickly. Studies examining time to fatigue have shown an overall 9.2% drop in performance after 2 weeks of inactivity, and a 21% and 23.8% drop for 4 and 5 weeks of inactivity, respectively. Therefore, if you feel that you are injured, it is better to immediately take a week off than to continue training, risking subsequently being left without training for a longer time.

Why you need to take a break

Some athletes find it difficult to accept the fact that they need a break and accept that a break is an important part of the training process. However, combining training, work, family responsibilities and finding a balance between them takes strength, both physical and mental. Your typical schedule might look like work, family, squeeze in a workout, get some sleep, and do it all over again the next day.

Give yourself permission to break your stressful routine and you will see your stress levels drop significantly. Taking a break will not only relieve stress, but will also help keep you motivated and focused for future workouts. Regardless of your fitness level, it is very difficult to remain at your peak fitness level all the time. Time away from the stress of demanding training and competition will restore your ability to seriously engage in sports.

Often athletes get so caught up in their training program or competitive goal that they forget what they are training so hard for. Taking a break will give you time to put things into perspective and evaluate what you're training for. A break is also a great time to evaluate the success of your training plan and set goals for the future. Analyze your training, performance in races, obstacles that hinder you. This is not easy to do while you are completely immersed in training. But during a break, you will be able to step back, give a more objective assessment of your results, set goals and create a plan to achieve them.

What should I do if I don’t want to go to training? What to do if you don’t want to go to training

Often a person makes a serious decision after experiencing strong feelings. For example, you saw someone's results and were very impressed.

• “After all, just a few months ago this girl had the same figure as me! I can do it too!”
• “Who is that woman in the mirror? I feel wrong, I deserve better!”
• “It turns out he likes more graceful girls... I will achieve results!”

Then (not always, but often) we are “loaded” with motivation: we subscribe to fashionable pages with skinny people, imagine how we will eat only yoghurts and water, and this “charge” lasts for a very short time. Then a breakdown is a mistake! Thinking that there will always be or SHOULD BE a desire to go to training or the willpower to proudly deny yourself chocolate under the admiring glances of envious women. Mistake!

Thinking that a healthy lifestyle lasts for a certain period of time. Yes, the results are motivating, but what to do if you DON’T WANT to train right now (or are simply lazy) and give up?

It is important to understand that a truly adult and responsible person takes care of himself. This means that he himself chooses for himself what is useful, what is needed, what he wants, and what is harmful.

Accepts responsibility and takes precedence over that part within himself that wants to be capricious and lazy. This part can be compared to a child who is not yet motivated enough, and the result “in a year” looks as distant and doubtful as a flight to another planet. Of course, it is better not to be too strict. We need to negotiate, but in such a way that there is still a result. For example: your child does not want to do his homework. He is lazy, tired or sick. If you are sick or tired, you can skip it once. What if he's lazy? Who will control? Agree, it’s better to hug and say: “I know, you don’t want to.

But let’s better not miss it, and for this we’ll walk for an extra half hour.” And if a one-year-old child asks for smoked sausage, will you give it? You will probably try to distract, give something useful, or, in extreme cases, just strictly prohibit it. Because you know for sure that you cannot do anything harmful to him, and the responsibility lies with you personally. So, you need to remember that in moments of such “whims” or when the sausage looks more attractive than a vague goal, just tell yourself: “yes, I don’t want to do this right now. But I'll take real care of myself and work out a little more, the workout is only an hour long."

Caring is not only pleasure. But it’s work and understanding that a little difficulty and overcoming yourself will help you take another step towards your growth!

What happens if you miss one workout?

As a rule, many gym goers work out 2-3 times a week. Any specialist in the field of fitness and bodybuilding will tell you that this amount of training is quite enough to build muscle and increase strength. Quite often it happens that for some reason (for example, due to illness or being overwhelmed at work/study), a person is unable to come to the gym and fully train. Will his physical performance change significantly if he misses one lesson?

Experts say that such a single absence will not affect the athlete’s results at all. Having missed one workout, he will not lose the same muscle tone and will be able to return to training again, working out at the same pace as before. Moreover, if an athlete trains more than three times a week, then such rest will even be useful for him: the muscles will have time to recover properly, and it is quite possible that in the next session he will be able to demonstrate even better results than before. First of all, this applies to strength training with additional equipment. Both professional athletes and doctors agree that in some cases it is better to undertrain than to overtrain. Exhaustive work can not only kill the motivation to engage in iron sports, but also lead to serious injuries that can take years to heal.

Secret of success

For many people, it is very difficult to continue something after a single failure. A mistake demoralizes them and brings a lot of negativity. If this happens to you, try to change your attitude towards the problem so as not to lose motivation.

If you didn't go to the fitness club on Monday, it doesn't mean that the whole week is lost. It just means you have to go there on Tuesday. Or even just walk the dog longer than usual.

The ability to play sports is not only the ability to squat correctly and a bunch of protein on the shelf. This is knowing how to set yourself up for classes and stick to this mood.

Do I need to take breaks between classes?

Is it necessary and possible to take a break from training in the gym or is it better to exercise constantly? First, let's look at what happens to your body without the usual physical activity (except for the fact that it strives to acquire a cozy belly).

It is absolutely logical that after you stop training, your body will not fall apart before your eyes, and you will not turn into Jabba the Hutt. In fact, a break is even needed! A person gets tired of any activity, especially mentally. At a minimum, it becomes uninteresting to train, apathy and a persistent reluctance to go to the gym sets in.

In addition, training in the gym is a load not only on the muscles, but also on the joints and tendons - they take longer to recover than muscles. Therefore, injuries and “fatigue” of the musculoskeletal system are steadily increasing from month to month, from year to year.

You can, of course, take chondroprotectors, but as you and I already know, this will not bring much effect.

Understand one thing: everyone takes a break, even professional athletes. This is absolutely normal and there is nothing shameful about it!

1. In the first two weeks without exercise, strength and muscle mass do not change. Depending on the degree of training, endurance may decrease by 4–25%, but when training is resumed, the lost performance is quickly restored.
2. With a break of several weeks, the respiratory and cardiovascular systems will lose a few points, but the strength will remain the same.
3. If the break is a year, but before that you were in decent physical shape, cardio will be 15% more difficult, and strength characteristics will drop by at least 50%.
4. If the break is more than a year, you will have to start from scratch. But you will make progress faster than people who did not exercise at all.

Which ones should they be?

What breaks should there be between workouts in the gym? Especially in the security forces? What is the best interval between classes?

• In the context of a week: 1-2 days (maximum between classes without loss of progress 3 days).
• In the context of the year: for 1-2 weeks of relaxation and doing nothing.

In general, a short break can be beneficial, since after two weeks the concentration of growth hormone and testosterone in the body increases. And if you worked out efficiently and conscientiously, without skipping work all year, then it will take you a lot of time for your strength and endurance to decrease.

And your body won’t really notice a week-long stop in sports; the worries will begin more likely from a psychological point of view

Therefore, it is very important to understand that you are not slacking or being lazy - you are taking care of your health! Of course, after a month or more of rest, the results may drop significantly: it all depends on your lifestyle

It’s one thing if you’ve been frantically overeating, drinking, and leading a “vegetable” lifestyle for a month, and it’s completely different if you’ve been walking a lot, eating healthy, high-quality food, or going on a hike.

Of course, after a month or more of rest, the results may drop significantly: it all depends on your lifestyle. It’s one thing if you’ve been frantically overeating, drinking, and leading a “vegetable” lifestyle for a month, and it’s completely different if you’ve been walking a lot, eating healthy, high-quality food, or going on a hike.

However, this does not mean that all is completely lost! Look at it more simply, since you were able to do it once, you will definitely succeed the second time.

How many breaks to take between sports: we recommend taking a break for 1-2 weeks every six months.

How to start playing sports after?

A ready-made program for recovery in the gym after a long rest

This program is suitable for both girls and men.

Where to start after a long break:

Starting after a long rest is a difficult thing. It seems to you that you are full of energy, but you should not immediately expose yourself to heavy loads. You need to approach this gradually , week by week, so that the restoration of physical performance is successful.

If it’s very difficult for you, then start training with absurdly small volumes - those that you can’t justify skipping at all (running 500 meters, doing exercises every morning, or walking 15 minutes before work).

Every day or every two days, add, but very little by little - 1 exercise or 200 meters of running, for example. If on some day you want more, do it, but after that, still return to the original plan, and do not start from such a successful day.

And so you finally made it to the hall. How much should the load be reduced? It all depends on the duration of the break. A break of 1 week is 60% of the maximum, a break of 2 weeks is 50% of the maximum, more than 2 weeks is 30 of the maximum. If the break is more than 2 months, then roughly speaking, we start all over again - we take the minimum weights.

In the first weeks of training, you should build your training program so that it is more similar to a beginner’s program (see the article “First time in the gym: how to start training?” , where there is a written first training program in the gym).

The motto is: perform a sufficient number of exercises according to the fullbadi for at least the first 2 weeks. The number of approaches is 3, and the most optimal number of repetitions per approach is 6-12.

No crazy high reps or max weights! We work calmly, and not like a steam engine that is about to explode.

two workouts will be enough for you , especially the first 2 weeks.

Learn to restrain yourself! Don't chase weights/number of exercises, etc. Of course, after a break you simply won’t be able to carry out your previous training plan, and you don’t need to!

Just increase the load by 10-20% every month . If after training you feel excessively tired, slow down the pace and intensity of your training. You must understand for yourself that there is no need to rush after a break, it will give absolutely nothing.

Training program after the break

If the body is significantly detrained, you can be guided by this set of exercises (during the first 3 weeks, if you go to the gym no more than 1-2 times).

• Leg extension in the simulator.
• Leg press in the simulator.
• Tightening the legs in the simulator.
• Breeding legs in the simulator.
• Crunches with bent knees.
• Lateral twist.
• Knee raises in support.
• Biceps with dumbbells standing.
• Dumbbell bench press at an angle.
• Hand movements in the simulator.
• Standing dumbbell raises.
• Pull to the chest on the upper block.
• Horizontal row in a block simulator.
• Triceps on the block down.
• Hyperextension.
• Lunges.
• Deadlift on straight legs with a barbell.
• Lying leg bending.
• Shin (calf raise).

All exercises should be performed in 1–2 sets of 10–15 repetitions, depending on the degree of muscle detraining.

For men gaining muscle mass, the following exercise program may be recommended:

• Squats.
• Bench press.
• Leg extension in the simulator.
• Reduction of arms in the simulator (“Butterfly”).
• Lifting legs in support.

Exercises should be performed in 2 sets of 10–15 repetitions.

Typically, it takes half the time it took to get back into shape. That is, if you haven’t exercised for six months, it will take you about 3 months to return to your previous form. With a competent approach to the recovery period, you will make up for lost time quickly and without risk to health.

Whatever program you choose, you should always discuss it with a professional trainer who will compare your level of physical fitness and the feasible load. You can get fitness advice from the instructors of the Gold's Gym club. Trainers at Gold's Gym fitness centers are certified specialists, candidates and masters of sports, members of the FPA Association of Fitness Professionals, and winners of various championships.

Endurance training

One of the most popular ways to measure athletes' endurance is the maximum volume of oxygen per kilogram of body weight that an athlete can absorb in a minute (VO2max). If you stop exercising, VO2max is quickly lost. Beginners can return to the same results as before training within a month. But for professional athletes this process is a little slower. Studies have shown that runners' VO2max decreases by 4% after half a month of rest, and up to 20% after a month. Even among trained athletes, this figure decreases to 25% after a month of break. But still, endurance remains higher among professional athletes even after a break compared to people who are not very keen on sports. The study found that after three months of rest, VO2max was 15% higher in elite athletes than in untrained individuals.

Return to duty

When returning to push-ups, dumbbells and kettlebells after a break, do not try to act on the principle “I only missed a month, now I’ll push myself and get everything back.” Such attempts lead to injuries, since during the period of inactivity the coordination of movements has also deteriorated. Returning to your usual weights will take about the same amount of time as you were idle.

When it comes to endurance training, it takes about twice as long to recover to a sporting level as was missed.

Stay in good shape! Exercises for winter training

More details

Fat burns over low heat

https://youtube.com/watch?v=yJArEq9QLdY

Isolated exercises on a specific muscle group will not give the desired effect. To experience sustainable weight loss, you need to train for at least 40 minutes, giving your body aerobic exercise. At this time, at least 23% of the muscles of the total mass should be involved. If the whole body works during training, fat will be burned much faster. The loads should be light, but long-lasting.

The body’s usual “fuel” is carbohydrates, and only when they are deficient does it begin to use fat reserves. To enhance the fat burning process, you need to adjust your diet. Avoid high-calorie foods, especially in the hours before and after your workout.

Expert advice:

You won't be able to lose weight by constantly overeating. Eat 4-6 times a day, but the portions should be small. Choose the diet that suits you.

How to exercise after a long break

Even after a long rest, it is much easier to restore muscles and get back into work than during the very first training sessions. But this does not mean at all that it will be easy. As we noted earlier, muscles that were previously well developed decrease in size and lose their former strength. But despite this, they can still be awakened from hibernation

To do this, you need to restore your energy reserves, as well as pay attention to proper nutrition.

The diet should include food rich in quality proteins, carbohydrates, fats, vitamins and minerals. Particular emphasis should be placed on protein, since the formation of muscle fibers depends on it.

Training after a long rest should not be so active, since the body is unaccustomed to previous stress, and the muscles have lost strength and flexibility. Start training 2 times a week for 40-45 minutes, then after about a month increase the number of workouts to three or four. There is no need to rush to take on heavy working weights from the very beginning, as this can quickly drive the body into a state of overtraining or lead to injury, which will force you to take another break from training again.

We can finish here. We hope that with the help of our article we were able to provide answers to the questions that most interest you. We wish you success in sports!

Drink more water

Don’t rush to run to the refrigerator and have a snack at the slightest feeling of hunger, for example, a couple of hours after lunch. Perhaps you are thirsty but not hungry at all. Please your body with pure mineral water, and for a taste and feeling of freshness you can add a slice of lemon or a sprig of mint.

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Water is vital for the human body. During self-isolation, many began to forget about it, preferring coffee, tea, and sweet carbonated drinks. But you shouldn't do this. You should drink at least one and a half to two liters of water per day, and not just any liquid. In this case, your health and mood will improve, and your face will look healthier.

A simple secret: water on an empty stomach strengthens the body. But it is important to drink correctly

Regularity of training in general

The first thing to decide is how many times a week we will perform training. These may include strength training, cardio, and so on. All this relates to the regularity of classes in general.

This is one aspect that may vary depending on you and your goals (for example, an obese person with the initial goal of losing weight may do 4 cardio workouts per week, while a thin person with the initial goal of gaining muscle mass may not do cardio at all).

Therefore, it is impossible to say exactly how many times a week you need to exercise.

However, there is one general rule that works for everyone.

And this is the rule: take at least 1 day off from training.

This means that at the very least you can exercise 6 times a week (and this includes strength training, cardio, etc.).

I am sure that among those reading this article there is no such person who needs to exercise 7 times a week and who will derive any benefits from it.

I will say more: most people will accept 3-5 times a week as the norm, depending on their goals.

Why? Because daily training not only makes no sense to achieve your goals, on the contrary, it can lead to the opposite results.

Motivation

Yes, alas, sometimes we are so overwhelmed by laziness that we simply cannot find the inspiration within ourselves to return to our old life. We start, quit, and everything goes in a circle.

Bone Broad recommends you the following articles that can boost your morale:

• Motivation for sports: don’t dream, but do it!
• “Motivation” or how to REALLY force yourself to become better
• Why you shouldn’t drool over instadiv or motivation for sports/li>

And most importantly, remember, sport should be fun. Well, don’t you want to study now, right to the point of tears and gnashing of teeth? It's not necessary. The main thing is to move, not sit still and “gnaw at yourself.”

Yes, for some, going to the gym is a pleasure, but for others it is a chore that you want to dodge. What else can you do? Anything that gets you moving.

1. Walk your dog. If you don't have your own, go for a walk with your neighbor's. The neighbors will be grateful to you.
2. Have a dance marathon instead of sitting in front of the TV.
3. Take the stairs.
4. Go to the park and take a walk while listening to your favorite music or audiobook.
5. Walk everywhere. And even if the weather is bad: a warmer jacket and a wider smile, drive away the melancholy
6. Play basketball with your kids.
7. Instead of driving to the store, walk or bike.
8. Get off the bus one stop earlier and walk to work.

Just think about it – there are plenty of opportunities to be more active! Find the ones that make you happy rather than make you give up.