Many people think that their performance would be excellent in just one day after a long break, they start training without considering anything, but excellent performance without consistency is not possible
Few points you Need to keep in mind if you are Practicing after a long break :
– Start with minimal duration
You can not become World champion all of sudden, practicing for along after a long break will tear up your muscles and will give you serious injuries, that’s why start with basic things and with minimum duration like 20 to 30 mins of practice only
– Preworkout Essentials
Preworkout essentials include streching and warmup, one thing is linked to other that’s why skipping anything would just break your chain, and will give you serious injuries
You can do this as a part of streching
https://www.healthline.com/health/exercise-fitness/dynamic-stretching#when-to-use
And don’t strech all of sudden beyond your limit as again it will give you serious muscle injuries, For Warmup basic exercises include Running, Jumping Jack, Walking Knee hugs….etc , you can refer below website for warmup excercises.
https://www.womenshealthmag.com/fitness/g26554730/best-warm-up-exercises/
If you are Doing weight Training other then above, Preworkout Essentials also Include Repeatation of Particular Training with light weight.
Suppose you are doing Barbell Squats then Perform 1 set just without Weights.
– Afterworkout Essentials
After workout Essentials Include Proper stretches, This stretches will help you to minimize muscle Pain, You do not need to perform active stretches , Stretching Excercise for After Workout Includes Passive Streches where you stay in a position for few duration,
Few examples of Passive stretches are:
– Standing quadriceps stretch
– Doorway stretch
– Reclined butterfly stretch
IMPORTANT – The above Examples are taken from below website, Refer it for Images related same, Also they are In Gif format, You Do Not need to Perform Continuously, Passive streches are all about holding in Particular Pose for Few Duration
https://www.healthline.com/health/exercise-fitness/passive-stretching#examples-of-passive-stretches
Also If your Body lacks Protien or you have muscle weakness then its advisable to consume Protien after Workout , Do NOT OVERCONSUME it , as per research Overconsumption can have Adverse effect on Kidney, which results into Kidney failure.
Do Not compare your workout/Training with others, what might be easy for them could be difficult for you, Train Smartly.
