How to start again after a month off

taterkc

taterkc

Cathlete
I have not worked out in a month due to personal reasons (family emergency, travel for work, and other matters--no injuries or anything like that). Does anyone have any advice on getting started again--a rotation, etc? I'm afraid if I jump right back in with super advanced stuff I'll just end up gasping for air. I'm not sure if I've lost cardio capacity but I know I'm not at my peak after this long of a hiatus. Any advice? Thanks so much!! :).
 
Last year I had to take almost 3 months off due to injury. I came back just starting slow and giving myself time. I used the lowest step height and light weights. Also, when Cathe jumped, I did not or else I just marched if it was too much.

I don't know if this helps but this is what I did. I am not a rotation girl so I can't suggest anything there.
 
Within the first week of inactivity one loses muscle and cardiorespiratory abilities, so you will feel more winded when jumping back into high intensity workouts. However, it does not take long to recover from the time off.

If one exercises for health, it is not necessary to workout religiously to workout dvds. Any activity that raises your heart rate and challenges your muscles is good for you. It can be as simple as taking the stairs while carrying grocery bags instead of taking the elevator.

One does not need structured exercise to be fit, although the fitness information in the media make it sound it is imperative. Fitness has become a multi $ billion industry and this industry is fostering dependence on their products. Overall increased daily physical activities are much more imporatant than thirty or sixty minutes of structured exercise.

The bottom line is, do what feels right and you enjoy doing. It can be the gym, exercise dvds, outdoor walks and gardening, swimming, packing your own groceries and cooking from scratch. ACTIVITY is the secret to a healthy life, not a particular program.
 
I would definately start back slow until you can build your strength and endurance back up. That may only take a week or it may take four. It all depends on your body.

When this happens to me it typically takes me just about the same amount of time I took off to get back to where I was before I stopped. So if I took off three weeks, it will take me three weeks to build back up. But that is me. I made the mistake one time of trying to jump right back into Afterburn after a break and that caused me to pull a muscle in my back. Wasn't a bad pull, but it just reminded me that I wasn't ready for that type of workout yet. But within three weeks I was back to doing it again.
 
Just wanted to let you know, you are in good company!

I too was forced into inactivity for the last month: work, work, work and family, family, family. Pfffffffffffffff.

Now I feel like shit and look like shit and that's not motivating at all! So I am going to have to dig deep and find that core of myself that reminds me that I deserve this and that can persuade me that I am going to feel fabulous in just 2 weeks because I know from experience that this is true.

So, I will put my ego on hold (what?!?! no Imax 2?!?!?), not try and do the workouts I was doing when forced to take the break, and give myself a break here. Instead, I will do workouts that are FUN and which MAKE ME FEEL GOOD EVEN IF I DON'T LOOK IT, and that can PUT A SMILE ON MY FACE. These are my criteria for starting back.

I have also promised myself to finally start yoga and pilates. Because my body, aging fast and starting menopause (how delightful!) is screaming out for them. Otherwise, I think I will go demented any day now because my life seems to be all about doing crap for other people (teenage daughters who are so needy, needy, needy, a husband who pisses me off about 1000 times a day, and undergrad students who have SO MANY QUESTIONS ... ALWAYS!).

Time to take the next month back: it's all mine. My advice: as always, do what makes you feel good. I'm planning a long powerwalk through town later, see the fall foliage, let the wind toss my hair about, listen to the new Pink album (love that). It might even rain a lot. Who cares? Just get me out of here!!!

Clare
 
Taterkc -

First, it's great you now have time to work out...it's really hard to have to take breaks when you don't want to. I've had to do it a few times, and what I've done is started back the first few workouts with the dvds I was doing just before I moved on to Cathe (for me, that was Jillian Michaels,Jeanette Jenkins and Kelly Coffee Myers). Then I move on to what for me are my "easiest" Cathe workouts and go from there.

Since you were only away 4 weeks and it wasn't for medical reasons, my guess is that you're going to return to your former level of fitness pretty quickly. The first few workouts won't be so great...you'll probably be sucking wind and get DOMS from workouts that you would have breezed through before your break. Even though that might be demoralizing, don't let it get you down (oh so much easier said that done, but don't!). Wear it like a badge of honor...it represents your commitment to yourself and your health. Once you come back from an extended break, it gives you such a belief in yourself and your strength and power...when you see what you're lost and then recapture it, it's very empowering. Also, we don't often get such a tangible reminder of just how very fit we are.

Hang in there and you'll be better than ever before you know it!
 
Thanks everyone! It's comforting to know I'm not the only one whose workout routine gets interrupted from time to time! I did the shortest workout today from the Timesaver series. Felt like a good way to get back into the swing of things. And while I was a little winded it felt good :)
 
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