For about 10 years I practiced Brazilian Jiu-Jitsu three times a week – a constant level if it were still considered a leisure activity. Sure, there have been times when an injury or work got in the way, but for the most part, I’ve faced fellow weekend warriors on a regular basis.
And then the pandemic happened. My training plan is understandably gone. I’ve done my best to stay in shape, but jogging, HIIT training, and one or two boxing sessions didn’t put me through the same cardiovascular alarm as those competitive grappling sessions.
Now that I’m vaccinated and ready to get back on the mats, an unexpected challenge has arisen: I’ll be 32 in a few months, and my heart and general fitness are a shadow of what it is before you Year was – not to mention what it was when I was 23. After all this free time, how do I get back in shape without overdoing it mentally and physically?
While my needs may be a bit different from yours when it comes to getting back into the old practice groove, a few standard rules cut across the wide range of people who have seen their routines shattered by the pandemic (although they will apply equally Whatever the reason you stopped going to the gym).
Start slowly and build from there
You can’t just go back to your old routine – you have to start in a much more forgiving and less intense place. How much more forgiving / less intense? Fortunately, regardless of your previous fitness level, you can use professionally verified science to get a good idea of where to start.
G / O Media can receive a commission
The American College of Sports Medicine recommends Everyone experiences “20 to 60 minutes of uninterrupted aerobic activity” about three times a week. Twenty to 30 minutes of these minutes should include more rigorous exercise if you were used to tougher workouts before. The ACSP notes that the goal is different for those who are “severely unconditioned” as they may instead require “multiple, short-lived” sessions per week – less than ten minutes each, three to five times a week.
This is just a general foundation for rebuilding your fitness, and every starting point is different. The point is, you need to start slowly – whatever “slow” means in relation to your athletic history and comfort level – and re-acclimate your body and muscles to put yourself under pressure.
If you’re lifting weights or trying to get back to your beloved wind sprint routine, don’t try to get your max back until at least your third week. As the Cleveland Clinic NotesYou run the risk of sustaining muscle injuries if you don’t play carefully in the first few days of your return:
This can make you feel very uncomfortable in the days after your workout, or it can open the door to a muscle injury. It is best to start at a low level to build endurance and tone your muscles.
Another great way to think about it: rate the difficulty of your workout on a scale of 1-10. If you’re just starting out – the first two weeks – don’t go past a four. Then gradually increase the intensity by a number or two every week.
Set reasonable expectations
This is particularly difficult for me. When I return to the sport I have practiced all of my adult life, I expect to be at a level that I am immediately used to. But after a long hiatus – mostly from a sport as cerebral like jiu-jitsu– that’s basically impossible.
When measuring your expectations, you need to take care of both your mind and your body. The only thing working against you is the pressure you put on yourself, which is counterproductive. As you approach to get back in shape, you will eventually see results. It’s important to think of this as a long-term project rather than thinking that success depends on overnight improvement.
As a personal trainer Greg Pignataro said ladderssmall triumphs don’t seem like much at first, but you’ll notice the progression as a cumulative effect:
The goal of increasing the amount of weight you can successfully lift by five pounds a week for a given exercise doesn’t seem like much, but over the course of months to a year it makes a tremendous difference.
Take care of yourself
The majority of us won’t or can’t invest as much time as is ideal in keeping fit. We could be tied to a computer for most of the day, balancing the myriad demands of life with our exercise routines. With that in mind, it’s important to remember the basics: drink enough, stretching and warming up after a workout.
Depending on your ideal training level, you will likely want to opt for dynamic or static stretching. Emphasize dynamic routes Activity and movement; They are primarily intended to loosen up the body, and into rigorous activities Research shows that they are a great means of maintaining flexibility and strength.
Static stretching is probably what you’re more used to as you bend over and touch your toes, or stand on one foot and pull your foot back towards your buttocks to stretch your quads. It is suitable for lighter workouts and also for warming up after a strenuous workout.
One of the universal rules for getting back in shape is that it is a process that necessarily connects physical, spiritual and mental factors. It will take you a while to get back on your feet, but ultimately you’ll be glad you made the effort.
