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Would You Like To Get Back In Shape Again?
If you have taken a time-out from your fitness program it is hard to get motivated to get into your training regimen again. What you have to do is stick to some reasonable achievable "written"resolutions to help get you going.
The reason I say "written" is because if you don't write your resolutions on paper your resolutions are purely fantasies. Studies have proven over and over again that writing your goals on paper is powerful.
Let's take a look at several sample situations. If you intend to get back into jogging, walk to begin with. Depending upon your level of exercise you possibly will only begin with only fifteen or twenty minutes. If you already have a certain level of fitness begin with 30 minutes and gradually increase it.
Once you have been walking briskly for a few weeks you can ease back into jogging by rotating walking and running. Start to walk for ten minutes and run for five and so forth. As you become stronger and your discomfort goes away you should increase the running until you are running again for atleast 30 minutes once again.
If you have done weight training in the past and have taken a break of more than a few months it is necessary to take it slow as you begin to train again.
When you are lifting weights, if you push yourself to do too much initially you can wind up damaging supporting tendons and ligaments. The key is not to charge in attempting to try to do the same routine that you were doing but doing less sets.
What I try once I've had a long time-out is to go to the gym and exercise on the motionless bicycle for 15-2o minutes to start with for a warm-up. Then, I will decide on only one body part per day to train. If you are an elderly individual or you have a bigger frame you may want to remain on this type of program even after your initial break-in period.
Let us take a look at training the torso for instance. If I were bench pressing 300 pounds prior to my layoff I will start my first work out with 135 pounds and do 3 or 4 sets of high reps in the 15-20 range. Adjust your weights accordingly. Afterward I can do 3 sets of flat dumbbell flyes another time with more reps this time so as not to put too much pressure on my tendons and ligaments.
Follow these same guidelines for all body parts and don't forget to increase the weights and repetitions little by little and inside a month you'll be right back to hard weight training again and working towards your goals - reducing your body fat and learning how to get a six pack.
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