Want to get back in shape after a break? Follow these four rules

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Sometimes it happens that you have to take a long break from fitness. This may be due to stress, illness, or something else. But it is possible to get back in shape even after a break. The main thing is to follow a few rules.

If you immediately start playing sports after a long break, it will not lead to anything good. You may get too tired, get injured or burn out. As a result, you will take another break, which will worsen your condition even more.

Here are the rules you need to follow for a successful recovery.

Be realistic.To get back into shape, you will need at least half the time you spent on a break. There are factors that can speed up this process. However, do not set yourself unrealistic goals and do not be upset if progress is still slower than you would like.

Reduce the number of exercises. While muscles recover quickly enough, your bones, tendons, joints, and ligaments need much more time. So if you used to go to the gym five times a week, now start with two times a week. Then gradually increase the volume. Add one workout every few weeks, and then do an additional approach or a few more repetitions every week.

Focus on technique. This is important if you are returning to cross-country running, swimming, or strength training. If your body does not have time to get used to the necessary movements, you risk getting pain, injuries, and discomfort. Make sure that the technique of performing the exercises is correct from the warm-up to the end of the workout.

Gradually increase the duration of the workouts, weight, etc. The weight that you use to perform the exercises should be increased gradually after the break. And it is important to do this as slowly as possible. The same applies to the duration of the workouts.