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Do You Want To Get Back Into Shape Again?
If you have taken a layoff from your fitness program it is tough to get motivated to start back into your training regimen once more. What you have to do is stick to some practical attainable "written"resolutions to help push you.
The reason I have emphasized "written" is because if you do not write your resolutions in a notebook they are only wishes. Studies have proven over and over that writing your goals down is very powerful.
Let's take a look at a few examples. If you need to get back into running, walk first. Depending upon your degree of fitness you possibly will only start with fifteen or twenty minutes. If you already have some level of fitness start with 30 minutes and progressively increase it.
Once you have been walking briskly for a couple of weeks ease back into jogging by alternating walking and running. Walk for ten minutes and jog for five and so forth. As your fitness level increases and your soreness subsides increase the running until you get back to running for thirty to forty five minutes at a time.
If you have been involved in weight training in your past and have taken a layoff of more than a few months it would be a good idea to slowly ease back into it.
With weight training, if you push yourself too hard too early you can end up damaging supporting tendons and ligaments. The solution is not to dash in trying to use the same weights you were using and do less sets.
What I try after a long layoff is go to the health club and ride the motionless bike for 15-2o minutes first for a warm-up. Next, I will choose only one paticular body part per day to train. If you are an older person or you have a larger frame you may want to continue this type of exercise program even after your initial break-in period.
Let us look at working the torso for example. If I were bench pressing 300 pounds prior to my layoff I will begin my first work out with 135 pounds and do 3 or 4 sets of repetitions of about 15-20 times each. Adjust your weights accordingly. Next I will do 3 sets of flat dumbbell flyes again with more reps so as not to place too much stress on my tendons and ligaments.
Keep to these same guidelines for all body parts and don't forget to increase the weights and reps slowly and inside a month you will be right back to hard training again and moving towards your goals - reducing your body fat and learning how to get a six pack.
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