There are many reasons why people stop visiting the gym for a while; family matters, flu, travels and etc. And no matter how long have you been away from the gym, going back to lifting weights has definitely crossed your mind. It is most likely that you will find time in your schedule to return to the gym if you adrenalin desires. Well not to get too excited about the return, here are few tips on how to adjust your body after its absence from the dumbbells.
Warming Up – Warming up is the most import thing when it comes to exercising in general. All physical activities require previous warm up that will keep you away from unwanted injuries. Use the treadmill to warm up with a 15 minute walk or normal jog. This will heat your body and the first sign of sweat will start to show on your forehead. After the treadmill, do 5 to 10 minutes of stretching every major muscle group; chest, shoulders, back, arms, and legs.
Take it Easy – Jumping into heavy sets and continue where you left off, is not recommendable at all. Remember that your body “slept” for a while and it needs more than just a simple warm up to wake up. Muscles need to adjust on smaller weight before they return to previous accomplishments. Start exercising with smaller weights and increase each set as you did before. The normal gap between sets is 10 kg (22lb) of weight on major muscle groups (that’s 5kg on each side of the barbell); and 5 kg (11lb) of weight on smaller muscle groups, like hands and shoulders (that’s 2.5 kg on each arm). If you don’t know which weight to start with, try starting from half the weight you did the last time. For example, if you did 100kg (220lb) on bench press the last time, start now with 50 kg (110lb) of weight and work your way up.
Make notes on you progress – Keep track on what have you accomplished. Most of the time, people memorize how much weight they lifted the day before. It is better to write those notes down just to make sure you don’t forget. The notes will help you increase weight the following day. Increasing the workouts in a normal tempo will contribute to muscle growth.
All of these tips are to help you avoid unwanted injuries during workout. You don’t want to be away from the gym a second time just because you didn’t warm up the first day.