How to get back into shape after the holidays: 4 important rules

New Year holidays are often spent partying, going out on the town and doing all sorts of recreational activities.

Many people spend the holidays eating a lot of food, including not particularly healthy foods, without moving or exercising.

After a long holiday it can be very difficult to resume training and get back into shape. Returning to training too quickly can lead to fatigue, exhaustion and injuries. This, in turn, may lead to the need to take a break again.

And so on, in a circle.

To avoid this, it is worth following the basic rules that will help you get back into shape without any problems after a long break, without compromising your health.

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By the way, these rules are also great for beginners who decide to visit the gym for the first time.

4 important rules for getting back into shape after a long break

Be realistic

Although there is muscle memory, you have a more realistic view of things. The fragility of the past will not return to form overnight.

There is an unspoken rule that you need at least half a break to get back into shape.

So be patient and get ready for a long job now.

Focus on technique

It doesn’t matter if you go back to strength training, running, swimming or dancing, the most important thing is to keep your technique in check.

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After a long break it is important that the body, especially the ligaments and joints, get used to the new workload. Therefore, to reduce the risk of injury, it is important to pay particular attention to the correct execution of the exercises.

The best solution is to contact a personal trainer.

Reduce training volume

The number of exercises, sets and intensity of training should be adapted to your level of physical preparation.

Excessive training volume can cause a number of problems. In addition to excessive fatigue, the risk of sprains and injuries increases.

While the muscles will work faster, the joints, ligaments and tendons need more time.

So, don’t forget to warm up before starting your workout and gradually increase the volume of exercises and training.

If you previously trained 4 times a week, start the regimen with 1-2 workouts. Then, as your body adapts to the exercises, you can add one more workout per week.

Gradually increase exercise volume

In addition to gradually increasing training, it is important to gradually increase the workload.

Just because you were able to lift weights once doesn’t mean you can do it again after a longer break.

The working weight of the equipment will largely depend on your level. training and the moment you took a break. However, if you don’t exercise for less than two weeks, you will practically not lose weight.

But if you haven’t exercised in six months or more, there’s a good chance you’ll have to start over. However, a big plus is muscle memory.

People who have trained before will get into shape faster than beginners.

What was your longest break from training? How long did it take for you to get back into shape?

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