For different reasons we can find ourselves in situations in which we have stopped practicing sports, and although we seek to fulfill the purpose of exercising more, there are aspects to take into account in order to recover physical form.
First of all, you should know that physical fitness does not return from one day to the next, but you should take it easy and follow a series of guidelines to achieve your goals.
Consolidate the habit of doing sports
Getting back in shape after a sports break will take longer than it takes to lose it. After a period in which we have not been active, it is key to follow a series of tips to consolidate the habit of playing sports and ensure that we can enjoy all its benefits.
In this sense, it is recommended that we set ourselves realistic goals that allow us to advance progressively, in addition to maintaining consistency and starting with the activity that we like the most to avoid the risk that we leave the sport activity shortly after starting.
The speed with which the form is recovered will depend on different factors, among which is the physical state in which we find ourselves when we return to activity, as well as the one we had when we left; and of course, downtime.
Likewise, it must be taken into account that the reason that caused the abandonment of the exercise also influences; and it is not the same to have left sport completely due to illness than to have done so for work reasons or for vacations, and to have continued to have an active life.
Evolution when regaining shape
Just as it happens with the loss of form after stopping exercising, and that causes some abilities to be lost first than others, the same thing happens when trying to recover the form. To begin with, one of the first manifestations that show us improvement is the decrease in heart rate and pulsations, which shows us that the heart responds better to effort.
During the first two or three weeks, cardiorespiratory capacity is improved, having to know how to listen to the body and know how to interpret the messages that it constantly gives us. It takes longer to start noticing improvement in strength and muscle development, in addition to performing specific activities for it.
Tips to get back in shape
If you want to know how to get back in shape after a break, the advice you should follow is as follows:
Avoid starting too strong
To get the benefits when it comes to getting back in shape, you need to be consistent and follow a progressive rhythm. After a break it is usual to start strong, but this poses a significant risk of injury and physical exhaustion, since we are not prepared to withstand a high level of intensity.
listen to your body
It is essential to know how to listen to the body. For this reason, you should begin to practice sports progressively and regularly in short periods. It is preferable to practice a little sport every day or on alternate days than to do only one training a week of too much intensity.
One recommendation when looking for how to get back in shape after a break is to bet on a dynamic activity. Among them are swimming, running or simply walking.
Regardless of the option chosen, you will have to do it progressively, so that you can gradually improve your aerobic capacity and resistance to sport. It is advisable to start by practicing 30 minutes a day or every other day for a week, to later gradually increase the time.
In this aspect, it is easier for a person who has previously practiced sport on a regular basis to know their body and the limits it has. From there, to achieve progress, you can play with both training times and intensity.
Simple and easy goals to achieve
One recommendation is to set realistic goals from the start. In this way you will be able to evolve while maintaining motivation. It is essential that you establish simple goals in the principles to be able to achieve them, it being preferable to create small goals rather than a large and difficult one to achieve.
A complicated start
The benefits of physical activity, even on an emotional level, are more than evident, even from the first training session. However, you may not notice it right away and you need to give the body enough time.
The body will progressively get used to physical exercise, thus gradually recovering physical fitness.