What are the most common mistakes when returning to training in the gym?

After the holidays or the end-of-year holidays, the decision has been made: we need to practice again, above all, a lose the kilos gained between abundant food and prolonged inactivity.

In these circumstances, the hurry to resume physical activity It can be counterproductive and cause various pain and injuries.

With the muscles well relaxed, consequently prolonged restwe need to stimulate them again and prepare them to do so resume the routine.

The most common mistakes when returning to the gym

After two weeks off in physical activity, the body loses aerobic capacity. It also increases resting heart rate and fluid retention, describes the specialized training site Climbyoursummit.

After a month of inactivity, the person miss your workout routine and also the motivation to return. On the other hand, there is a loss of flexibility, muscle and joint stiffness, the logical accumulation of fat and the equally predictable loss of muscle mass.

In this context of “failure”, an attitude as common as it is uncomfortable is that of wanting to run a marathon (42 km) in one breath, with the the muscles are still numb capture. Specialists suggest starting with shorter and more progressive distances (from 10 to 21 km) so that adaptation is possible.

Another mistake is to “fight” in the cardio machines and running too fast in an attempt to burn fat as quickly as possible. He boomerang effect It could be “binge eating” after training.

The latter is related to a habit quite ingrained among those returning from holidays: continuing with the eating routines typical of the rest season. Imitate, for example, the “continental breakfast” of hotels or maintain the habit of the “aperitif” so popular at the beach bar.

It’s not about suddenly stopping eating, but about understanding that the body needs something a healthy diet that works as a complement of physical activity. That is to say that there is no point in running a half marathon if you then “compensate” with an excessive lunch or dinner.

Therefore, there are two great options: maintain moderate physical activity even during the summer holidays (it’s easier on the beach, of course) or do nothing and gradually resume physical activity.

From the Vitonica website they assure that “a good way to start again is to do long and intense stretching and warm-up sessions”. This phase is the most important because prepare the fibers for the next exercise.

Therefore, experts recommend spending between 15 and 20 minutes gentle and simple exercises to get the muscles to adapt to the action again. In other words, resume activity gradually.

“It is important not to burn the muscle too much and therefore the number of exercises must be sufficient lower than those normally carried out“, they warn from this portal dedicated to health and sport.

Which is to say you have to do it help the muscles to adapt to the usual routine in the first days of returning to the gym. Another good tip: create small circuits which allow all muscle groups to work.