Several sites, including this one, recommend that you take a break every 8 weeks after working out with weights. But how do you come back from that break and get back into your routine?
Does anyone suggest you just jump back in and do the same intensity as when you last left off? Definitely not.
This article will share a personal insight that I'm positive many people have faced when returning from a break or an injury. It will answer the question: how should I return to my workout after a week's break from anything but relaxation?
Every 8 weeks I take a complete break from the weights. This allows my joints to recover, my body to heal, and gives me time to think about the next 8 weeks and my objectives. Upon returning to the gym you can take one of two approaches. Return full speed ahead, since you've had the rest, with the same intensity and the same weights. Or you can ease your body back into the program and reestablish the mind-to-muscle link that you have probably read about. (I suggest the second approach.)
Upon my return, I stepped up to the aerobics machine. A type of stair-master to be exact, and immediately selected level 10 out of 20. My memory recalls (if I used a journal) that I had previously been able to handle this level. By the end of the workout, I felt overworked, tired, out of breath and was at level 6. My body could handle it, but not as efficiently as it had previously. (I was not at all satisfied.)
Easing your body back into a workout for the first week allows the mind-to-muscle link to be reestablished. It further allows your body to adjust to an increased level of intensity for the upcoming months. Coming back from a break and then immediately going into an overtraining mode does not entice your body or your mind want to continue the abuse.
If given the two approaches to returning from a break, I now opt for the second approach. Easing your body back into the routine will allow for a mind-muscle-link to be reestablished and your progress will most likely increase. Take the first week to get accustomed to your routine (60% intensity) and the next 8 weeks to accomplish your goals (100% intensity).
About The Author
Marc David has a degree in Criminal Justice from Sacramento State, a 16 year history of non-competitive bodybuilding and is the owner of Freedomfly -the fitness network! For free fitness tools, discount supplements, fitness consultation, and workout routines, visit http://www.freedomfly.net
One out of five American kids is obese and the... Read More
Scenario: I really want to get in shape, but I... Read More
If you have always used free weights, then switch it... Read More
When it comes to building lower pectorals, triceps and frontal... Read More
The Purposeful Primitive approach to the art and science of... Read More
Have you ever experienced a dull ache or sharp pain... Read More
Pilates exercises are a favorite fitness choice for many people... Read More
What if a trusted friend were to tell you about... Read More
I have been counseling people on weight loss, exercise efficiency... Read More
The best exercise for the stomach is probably not the... Read More
1. Fill your life up with different hobbies! ? Bodybuilding... Read More
It's almost impossible to turn on the television or open... Read More
The world of weight loss and fitness is certainly vast,... Read More
One of the major benefits of the YourBestBodyNOW Program and... Read More
This is going to be kinda short and sweet. .... Read More
In a previous article, I mentioned the weight loss mantra... Read More
It is thought that moderate exercise, such as speed walking,... Read More
Ever go to a party and wish you were the... Read More
1. Lunges with a barbell. Properly executed, this exercise is... Read More
Step for step, mile for mile, walking is the best... Read More
A recent study found that home workouts may do even... Read More
1. Cardio in Combination with Strength Training- If you need... Read More
Warm upWarming up before exercising has physiological and psychological benefits.... Read More
Humans are habitual. They strive on routine and rituals. While... Read More
Exercise can be very beneficial for arthritis sufferers, often relieving... Read More
Metabolism is a process by which the body burns the... Read More
One of the main benefits of Pilates is it refreshes... Read More
IT ALL STARTED ON A TYPICAL NOVEMBER MORNING back in... Read More
We've all heard the exercise guidelines that recommend we participate... Read More
For most of us non-professional body builders the Weider Home... Read More
A recent study sponsored by the American College of Sports... Read More
You look at it every day and wish it would... Read More
Great endurance racers will tell you "Leave your egos at... Read More
Many women's lifestyle magazines frustrate us by providing exercise regimens... Read More
This short article looks at some of the tips, tricks... Read More
Many people think that creating a home workout gym is... Read More
Many people dismiss the cool down as a waste of... Read More
We've all heard the exercise guidelines that recommend we participate... Read More
If you have always used free weights, then switch it... Read More
Do you ever wonder how to shrink the fat on... Read More
What I am about to reveal to you can make... Read More
The last seven years, or so, at the Tour de... Read More
Having your own home gym with free weights is not... Read More
Building those impressively sleek shoulders takes a great deal of... Read More
You already know that getting at least 30 minutes of... Read More
There's plenty of evidence that an essential component of a... Read More
When it comes to building lower pectorals, triceps and frontal... Read More
Do you know the health and fitness industry is plagued... Read More
Yoga traditionally conjures up images of long hair, loin cloths... Read More
Several sites, including this one, recommend that you take a... Read More
A question I am frequently asked by females is, "What... Read More
Fitness is just as imperative as health. As a matter... Read More
Hundreds of Thousands of Americans spend millions of dollars each... Read More
Working out is working out, right?Wrong.Depending on the environmental conditions... Read More
Physical exercise is something that you need to do on... Read More
The key to getting those sexy abdominals lies mainly on... Read More
Myth #1: Heavy weights make you "bulky"Heavy weights typically do... Read More
If you want a good night, then avoid two of... Read More
Okay?okay?okay! Enough already!!! It seems like with every new term,... Read More
Do you consider exercise fun? Everyone wants to be fit... Read More
At any point, we can pick up the latest fitness... Read More
Metabolism is a process by which the body burns the... Read More
Yes, all I'm afraid this does play a part in... Read More
A vacation can do wonders for reducing stress levels, but... Read More
Warm upWarming up before exercising has physiological and psychological benefits.... Read More
Author, H. Besser, in his book, "Perseverance: How To Develop... Read More
Exercise & Fitness |