It’s no secret that many of us during quarantine completely or partially abandoned the exercise. The stress around the coronavirus forced many to gain weight, which is not surprising when boredom and anxiety are accompanied by a constant stay near the refrigerator.
But at the moment, every new week brings with it new exemptions in quarantine mode. It is important to make the transition to an active life correctly, safely, and systematically.
1. The program of sports activities adapted to the characteristics of your body
After a forced break in the sports, it is important to build a training program so that the load on the body is increasing and gradual. It is also important to prevent injury. A complete sports program should include aerobic exercise and strength training.
Remember: a decrease in aerobic skills and abilities occurs very quickly and begins to be felt after 4 days of a decrease in habitual physical activity. Muscle strength, on the other hand, does not decrease at the same rate. In this case, much depends on the level of preparation of the person.
In any case, at first, it is important to pay special attention to aerobic loads and exercises. To understand the relationship, the average sports fan can be satisfied with 2-3 strength exercises and 3-4 exercises with aerobic exercise per week. Of course, you should do this, understanding what the purpose of training is, taking into account the previous experience of the athlete, and so on. In addition, it will be useful to consult with a specialist in this field.
2. The principle of gradualness
This is a very important rule in the theory of sports, without any connection with the crisis around the coronavirus. Try to work with the right weight for you. Increase it a little after 3-4 lessons, or you can gradually increase the duration of training. When it comes to aerobic exercise, you can increase their duration by 5 minutes every few sessions.
In addition, take your time with “special” exercises that require special stretching and stamina. This can lead to muscle pain, which will last 48-72 hours, which is not recommended for anyone, and especially for beginner athletes who have recently resumed their physical activity.
3. Increase in daily workloads
Studies show that people who regularly play sports and do small daily activities can dramatically increase their physical health, in contrast to people who are satisfied with activities 3 times a week, and the rest of the time leading a sedentary lifestyle.
Try to increase the number of steps you take daily. You can achieve this in various ways. For example – by exchanging an elevator for climbing stairs or increasing the duration of walks with a dog.
4. Persistence and perseverance
Two very important qualities for the successful recovery of the body. Those who are unable to do this and invent new reasons every day, why they can not play sports, are invited to create additional obligations for themselves and use the services of a personal trainer, joint training with a friend or family member or through friendly competitions with friends (for example who will take the most steps in a week, and so on).
It is highly recommended to record daily data on physical activities done, but not only. Try to get on the scales from time to time or measure your waist to understand the extent of your progress and success. This can greatly affect your motivation to continue playing sports.
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