Basic Guidelines for Getting Back into Shape Safely
So when exactly are you officially “out of shape”?Scientists say that if you stopped training for four months or more, you’ve lost enough muscular strength and cardiovascular endurance to merit starting out at a beginner level, or if you’ve had a high fitness level before, you need to start off very slowly.
Getting Back into Running Shape
A safe way to get back into running shape or any other cardio training is by doing 20 to 30 minutes of aerobic activity at a relatively low intensity, two to three times a week.After you complete a 30-minute workout at a low intensity without stopping or slowing down, you can begin to either increase the duration of exercise by two to five minutes or the intensity by 5 percent, but not more.
The biggest trap people fall into is trying to do too much, too soon. While the renewed excitement of that endorphin rush, that gives you that “natural high,” can easily seduce you to become overzealous, giving into more activity can lead to burn-out or injury.
Getting Back into Weight-Training Shape
Similarly, if you haven’t seen the inside of a weight room within four months, it’s best to start from scratch.Choose a weight that you can lift at least 12 times in a row, but no more than 15.
This could be anywhere from 50 to 90 percent less than what you’ve lifted four months ago.
But that’s Ok.
You are your own best judge to determine, if the weight is too light or too heavy, so decrease or increase the weight respectively.
Start out by doing one exercise for each major muscle group twice per week (with at least one day of rest between workouts) and perform only one set of 12 to 15 repetitions for each exercise. Work the major muscle groups before isolating smaller muscle groups. After you feel comfortable lifting twice a week at that level, increase the number of sets from one to two for the next two weeks without increasing the amount of resistance by more than 5 percent. After three to four weeks, you may increase to three sets and while continuing to increase your resistance, lower the number of repetitions to eight to 12.
You’ll be back to where you started in no time.
Common Mistakes
Another common pitfall, besides trying to do too much too soon, is that people often get discouraged when life gets in the way of planned exercise. Expect setbacks, such as an unplanned meeting at work, sickness, a family vacation, holidays, or a long night out with friends.As long as you establish a regular exercise routine and resume it after you had to miss a workout or two, you won’t lose your fitness and start from scratch.
If lack of motivation is a factor, hire ME :)) to help you establish a regular routine.
Studies have shown that people who exercise early in the morning tend to be most successful in sticking to a regular exercise program. If you have trouble getting out of bed, find a friend or a group to meet up with you in the morning to exercise, especially now that the days are getting shorter and colder.
Leave your gym bag at your front door at home, in your car or at your work to avoid excuses about leaving your exercise gear behind.
By planning each workout on your calendar like you would any other daily appointment, being active will soon become as important to your life as work, family and other obligations.
When you don’t feel like working out, remember how much better you’ll feel afterward: Exercise is a great stress-reliever, energizer and the best way, combined with a healthy diet, to establish and maintain a healthy weight. "Lifestyle" - Improve your overall quality of life!
Follow these basic tips and you’ll never have to worry about falling off the exercise bandwagon again.
Reference:
Marion Webb is the managing editor for the American Council on Exercise and is an ACE-certified Personal Trainer and an ACE-certified Group Fitness Instructor.
