Leave the winter sleep! - That's how you have a successful comeback to your training!
After a long (winter) break, you should slowly restart with your training. No matter which type of stamina training you do, when you mind those 10 tips, your comeback will succeed.
- Careful warm up: Increase your fitness and reduce the risk of injury.
- Slowly increase intensity: Do not start where you stopped before the winter break, but give your body sufficient time to get used to the intensity again.
- Start with a total time of 10 to 15 minutes and increase the range of training by a maximum of 10 % from week to week.
- Interval training: Mix different intensity levels at the beginning. Example: 2 minutes walking – 1 minute running – 2 minutes walking – 1 minute running – and so on. Phases of high and low intensity are divided. Of course, you can use this pattern with other stamina training equipment as well.
- Observe the heart rate with a pulse watch: The heart rate is an objective means to control the intensity. Determine your training pulse with the health calculator.
- Avoid sore muscles: It should not be your training target to get sore muscles. Sore muscles result from an intensity, which is too high.
- Take sufficient breaks: If you still have heavy legs after a day of rest, it is better to take another day of rest.
- It's better to demand too little than too much: When you feel like starting again just few hours after the training session, the intensity was absolutely fine. Before the training, you should feel like moving.
- Mind body's own signals: Physical complaints, tensions, and tiredness signal that regeneration is not yet sufficiently completed or that the intensity is too high.
- Exercise with many variations: Try to expose your body to different training stimulations. Do not always exercise at same pace and same duration but diversify your training.
A lot of fun and success in coming back!