However, contrary to expectations, many people are getting more and more busy at work, working overtime until late at night every day, and with the trivial matters of work, life and study, many people's fitness plans have been disrupted! Really busy work doesn't allow us to exercise in the gym for an hour or two, sometimes even for a month or two! If we don't exercise for a long time, then we need to resume training step by step, otherwise rash exercise is likely to damage our bodies and cause many injuries!
So how can we resume training step by step without exercising for a long time?
1. Shorten time
If we want our fitness effect to be good, we'd better keep our fitness time at about one hour, but this is not suitable for people who don't exercise for a long time!
If we don't exercise for a long time, our muscle strength and endurance will decline, and the persistence time will be greatly shortened, so we must not extend the fitness time for excessive pursuit of fitness effects.
2. Warm up before fitness
We can't ignore this. Warm-up before fitness can reduce the viscosity of muscles, improve the toughness of our muscles and ligaments, and can greatly avoid harm to the body!
At the same time, you should have proper cold-proof physique after fitness. Proper cold body can make our body calm quickly, accelerate the repair of the body, and lay a good foundation for the next fitness!
3. Low-intensity exercise
If you want your body to adapt to the intensity of fitness quickly, you should do low-intensity exercise from the beginning, which can help us adapt to the intensity of fitness and improve the endurance and explosive power of muscles!
Even if you can bear a lot of weight in the previous fitness, don't try it when you start to adapt to fitness gradually, otherwise it is likely to damage your body, leading to muscle strain and serious ligament damage!
Learn to rest
After you resume your fitness, you must be rational and not too enthusiastic! You must learn to have a reasonable rest, and it is best to take a day off from exercise! ?
At the same time, you must sleep well at night during fitness. Good sleep can promote the repair of our muscle cells, strengthen the effect of muscle exercise and make our muscles stronger and stronger!
5. Reasonable nutrition
It is not unreasonable to practice three points and eat seven points for fitness! Because reasonable and scientific nutrition intake can help us repair muscles and make them grow rapidly! ?
At the same time, the intake of nutrition can make us more energetic when we practice, keep our body energetic during the training process, and avoid physical injury during fitness!