Would You Like To Get Back Into Shape?
If you have taken a hiatus from your fitness program it is tough to get motivated to get into your training regimen again. What you have to do is stick to some practical achievable "written"resolutions to help push you.
The reason I say "written" is because if you don't write your resolutions in a notebook your resolutions are only wishes. Studies have confirmed over and over again that writing your goals down is powerful.
Let's take a look at a few sample situations. If you need to get back into running, start to walk to begin with. Depending upon your level of fitness you may possibly only start with only fifteen or twenty minutes. If you already have some level of fitness begin with 30 minutes and gradually increase it.
Once you have been walking briskly for a couple of weeks you can ease back into jogging by alternating walking and running. Start to walk for ten minutes and run for five and so forth. As your fitness level increases and your discomfort subsides increase the running until you are running again for atleast 30 minutes once again.
If you have been involved in weight training in the past and have taken a layoff of more than a few months it would be a good idea to slowly ease back into it.
When you are weight training, if you push yourself too hard too early you may wind up damaging supporting tendons and ligaments. The key is not to charge in trying to try to do the same routine that you were doing but doing less sets.
What I try after an extended time-out is go to the gym and ride the motionless bike for 15-2o minutes to begin with for a warm-up. Next, I can decide on only one body part per day to train. If you are an older individual or you have a larger frame you may possibly want to remain on this type of program even after your initial break-in period.
Let us look at training the torso for example. If I were bench pressing 300 pounds prior to my layoff I will start my first work out with 135 pounds and do 3 or 4 sets of high reps in the 15-20 range. Adjust your weights accordingly. Afterward I will do 3 sets of flat dumbbell flyes yet again with more reps so as not to put too much stress on my tendons and ligaments.
Follow these same guidelines for all body parts and don't forget to increase the weights and reps little by little and inside a month you will be right back to heavy weight training again and working towards your goals - reducing your body fat and learning how to get a six pack.
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