Want To Get Back Into Shape?
If you have taken a time-out from your fitness program it's tough to get inspired to get into your training routine all over again. What you will need to do is set some practical achievable "written"goals to help push you.
The main reason I say "written" is simply because if you do not jot your goals in a notebook your goals are merely wishes. Studies have verified over and over again that writing your goals on paper is powerful beyond measure.
Let us look at a few sample scenarios. If you want to get back into running, start to walk to start with. Depending on your intensity of usual fitness you might only begin with only fifteen or twenty minutes. If you have some level of exercise begin with a half hour and in stages intensify it.
Once you have been walking for a few weeks you can ease back into running by alternating walking and jogging. Walk briskly for just ten minutes and jog for five minutes and so on. As you become stronger and your pain lessens increase the jogging until you jogging once again for a minimum of 30 minutes without stopping.
If you have done weight training in your past and have taken a time-out of more than a couple of months it would be a good idea to slowly ease back into it.
When you are lifting weights, if you push too hard too early you may possibly wind up hurting your muscle's supporting tendons and ligaments. The secret is definitely not to rush in attempting to try to do the same routine that you were doing but doing less sets.
What I do after an extended hiatus is to go to the fitness center and use the stationary bicycle for 15-2o minutes to start with to warm my body up. Next, I can decide on only a single specific body part each day day to exercise. If you are an elderly individual or have a larger frame you may perhaps want to stay on this kind of exercise program even following your initial break-in period.
Let's take a look at working out the chest for example. If I was able to bench press 300 pounds before I took a break I will start my first training session with 135 pounds and do 3 or 4 sets of repetitions of about 15-20 times each. Fine-tune your weights to match your preferences. Then I will do 3 sets of flat dumbbell flyes another time with higher reps so that you don't put too much pressure on my tendons and ligaments.
Go by these same rules for all body parts and increase the weights and repetitions gradually and within a month you will be right back to heavy weight training once more and moving towards your goals - reducing your body fat and learning how to get a six pack.
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