Training articles

How to return to workouts after the break?

Once the season is over it is very necessary to take a few days off,

Once the season is over it is very it is necessary to take a few days off, or even weeks, for rrecover from the physical and mental effort made.

If you are not sure how to resume the routine, read on that we give you some advice.

It depends on how the season has been, it will be the necessary rest

Depending on how long the season has been, they will need more or less days of rest, but so you can get an idea, if you have not had previous breaks, a month of rest will suit you.

Take up the workouts in a progressive way

When you return to training it is convenient that it be progressively and correctly scheduled:

Lower frequency around 3 training days

The return to training begins with a frequency lower than 50% of the week, that is, around 3 training days.

During the first 6, the frequency is increasing progressively to the proposed objective.

The volume and intensity must be increased progressively

The volume, intensity and duration of each training should also be progressively increasing during the first weeks, so that we give our body enough time to assimilate the loads without falling into injury.

Start with a general fitness

It is very advisable to start with a general fitness training, in which you work on aerobic endurance and the strength of large muscle groups.

No fast beats

Forget the fast rhythms, it is about getting a solid base on which we can shape the performance throughout the season, so if you take "the bike always at full gas, in periods of competition the accelerator will be burned."

The force, very important

Strength work is particularly important at this stage, since it is a double role to prepare the muscle for higher loads and thereby avoid or reduce the risk of injury.

Take care of your food again

Remember that food and rest are part of the training, so if you return to the routine you should also take care of these aspects to perform properly.

You will have lost physical condition

The first weeks can be done more uphill and suffered by the loss of physical condition that you had during your break, but do not give up, in a few months of perseverance and effort you will begin to feel fit again to achieve your goals.

Laura García Cervantes

firma_laura_garcua_cervantes How to return to training after the break? Training items

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