A gentle and gradual return to training after a break is not just a recommendation, but a key condition for training to be effective, safe and enjoyable. A gentle approach to your body allows you to prevent injuries, avoid severe muscle soreness and adapt your cardiovascular system.
To ensure that the return to your usual training rhythm is really gentle, you should reduce the load by 50-60% for the first 2-3 weeks: start with half of the weight, number of repetitions or mileage that were normal before the break. Then increase the load gradually, adhering to the golden rule: + 10% per week.
The focus at this stage is not on impressive numbers, but on the body's response to the load. In the first weeks, it is better to devote additional time to technique and hone the correct movements in order to lay the foundation for the whole year, do not neglect the warm-up and cool-down, stop immediately if you feel pain. If the next day after training they are too strong, it is better to give the body an extra day of rest or replace the gym with recovery formats: yoga, swimming, stretching.
“After a break, many rush to “catch up” with their previous form and forget about recovery: sleep, nutrition, quiet days. Another trap: comparing yourself with the “previous version” or with your neighbors in the gym. This devalues progress and pushes you to loads that are still beyond your strength. The correct guideline is the quality of movement, even breathing, comfortable feelings the next day. If the technique “falls apart”, just reduce the pace, weight or duration - this way you will return to shape more confidently and without injuries,” comments XFIT expert Alena Gribanova.
Returning to the training process after a relaxed summer regime can be difficult psychologically. In this case, you can change the perspective: instead of “must”, choose “want”, that is, formulate a personal meaning for the classes. For example, get better sleep, have less stress and more energy. Start with micro-steps: put on your uniform, go for a walk around your house, do some stretching. Research shows that repeated small actions performed in the same context gradually become automatic. This is how a habit is formed without strain.
To adapt faster, you can also include social support: an agreement with a friend or group classes significantly increase the chances of getting back into the groove. Various pleasant elements will also add motivation. For example, you can turn on your favorite music during training, and before the training season, buy new sportswear and sneakers. Together, these little tricks will increase the likelihood that you will be able to get into the usual rhythm faster, and then not only return to previous results, but also surpass them.