Taking a planned break from exercising is almost a requirement if you wish to continue your routine indefinitely without injuries. Your body needs to rest periodically in order to give it time to mend and recover from the constant tearing down it goes through when training.
Unfortunately, there will be times your breaks are unplanned and you find yourself taking extended time away from your scheduled exercise routines. Coming back from these extended hiatus can be difficult and requires focus and determination to get motivated once more. I find that having a good workout partner comes in handy when trying to recover from these unplanned breaks.
The following article discusses some things to consider when returning from an exercise hiatus.
Coming back to training after a hiatus
There comes a time when training is not always going to be on point. Circumstances get in the way and things happen. When change disrupts your world, it sometimes interferes with discipline. If this happens, it becomes so easy to pay more attention to the issues and neglect yourself. You may find that the more you fall away from your training schedule, the further you continue to fall away and before you know it, it’s been a few weeks, and often even longer.
Coming back to training can be like learning to walk all over again if you stay away long enough. It’s not that you don’t remember what to do, but your body slowly loses its strength and ability to do what you used to. When this happens, you have to take small steps to get back up to the level you left. The good news is, it doesn’t take long. The bad news is, you have to condition your body slowly to get it all back.
It can be very challenging when you find yourself starting over again. The challenge is usually more mental than physical. You begin to think about how far you’d come and now, you are back at square one. However, the best way to tackle the mental aspect of starting over, is to realize that it’s a set back, plain and simple. Regardless of the reason for it, you know what you must do to get it done. Don’t allow your disappointment about the strength and stamina you lost to beat you up. If you do, it will be even harder for you to fight your way back. The key to you regaining your place in your fitness abilities is to focus on what you want and not what you lost. It all comes back, as long as you fight for it. There is a saying that “muscle has memory”. Some do not believe this to be true; however, what is true is that once you train a muscle group consistently, it doesn’t take that muscle group long to bounce back; whereas, building from ground zero takes time.
In a study published by Sports ‘N Science University of Utah, it states that when movements are first being learned, the muscles and other body controlling features (such as ligaments and tendons) are stiff and slow and can be easily disrupted if the brain is not completely focused on the movement. In order to complete the memorization, acts must be done with full attention. It goes on to state that brain activity increases when performing movements when fully centered on the activity being completed. When athletes complete strength training exercises, they enhance the synapses in their muscles which increases the speed impulses to travel from the brain through the nervous system to the muscles.
This simply means that when you have been training for quite some time, and you fall away from it, getting back to where you were is not as hard. Keep in mind though, you have to put in the work and dedication to get back on track. This means that you will have to recommit to the efforts of your transformation and be totally centered on it. This is good news!
Sometimes, being on hiatus, for whatever reason, can work in your favor. Your body undoubtedly needs the break from the constant tearing down of the muscles. That break gives you a chance to recuperate and let the body rest and heal. For this reason, a hiatus is not necessarily a bad thing. However, upon coming back, you must refocus your training schedule to get your body back in the shape you need in order to accomplish your goal. This will require you to start slow and light while working toward the vision of the self you once had.
So if this is you, don’t be discouraged and feel that you have missed your mark. You haven’t. You just need to decide to get back in the game and follow it through until you win.
Original post found at: http://www.examiner.com/article/coming-back-to-training-after-a-hiatusP.S. If you have neglected your exercises for an extended period of time — an month or more you will absolutely need to start back slowly. However if you have only been away for a week or so you may be able to pick up where you left off depending on your condition, both physically and mentally. You will experience some muscle soreness and you will need to build up your stamina to where your left off but this can be done in a short time.
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