Posts Tagged ‘muscle’
The Three Questions That you Get After the Summer
The three questions that you get after the summer
And the answers to get back into shape in 3 weeks
You just got back from holiday and it costs more to train? It is very likely that you’re doing a lot of questions about how much you lost and how to resume your training. Nostro we give you a 21-day plan to get back into shape.
1. How much have I lost?
Quiet, in a month’s vacation just lost fitness. You will see as you recover in just a few sessions. In two or three weeks there are adaptations to the cardiovascular and strength to get back into shape.
Want to see what you have asked really? To find out you need to have baseline data. To achieve this we recommend performing these simple tests periodically. They are also a useful tool to motivate you, let you check your progress.
Test Cardiovascular
Up and down one step for 5 minutes and take the heart rate (FC1)
Wait 2 minutes without moving feet and take your pulse again. (FC2)
If you did not do this test before the holidays is enough to check:
If FC2 is almost like the FC1 or above 120 ppm, your body will cool down costs and is a sign that you lose aerobic capacity. If your heart is already beating below 120 ppm is that you have a good recovery, a sign that you have not lost too many cardiovascular adaptations.
Test of strength:
Make money from arms on the floor, the girls can support the knees, at a frequency of a fund per second. How much how many repetitions you are able to do before you’re not able to follow the rhythm of a fund per second?
If you make the same number of repetitions, have not lost strength, but if you’ve done much less is a sign that your muscle strength has declined. You can apply this same test to other exercises like squats, pulls, shoulder press, etc.. Always use the same weight for q ue comparison is valid.
2. Me how I can back in action?
Do not fret, the best option is to start training gradually. Do not make the mistake of trying to do exactly the same as the day you left. We propose a plan to return to form in three weeks.
* First week:
You can not hurry. This week just three training sessions. Start mild cardiovascular activities such as cycling, rowing or elliptical. To avoid overloading any excess, the ideal is to go 15 or 20 minutes on each appliance to get about 40 minutes total exercise.
* Second week:
You regain muscle conditioning, not to mention stretching and joint movement with 2 or 3 strength training sessions this week. It’s good exercise option to enter “Power Stretch” where alternating series of muscle stretching force. So do it as a circuit and only 4 major muscles: quadriceps, femoral, dorsal, and pectoral fins.
* 15-20 repetitions: Quadriceps Extension
* 15-20 repetitions in Pectoral machine
* 15-20 repetitions: lying leg curl
* 15-20 repetitions previous Jalón pulley
Respect the order given in exercises and after completing the repetitions of each exercise, without making moves to the next break. Repeat this circuit 3 times.
* Third week:
Already able to conduct 4 training sessions per week. The cardiovascular work and may be more intense, continuous run begins with group classes or enter your spinning and cardio.
The work force changes the method of doing pass as conventional series circuit to introduce more cargo and fewer repetitions.
* 3×12 repetitions: Quadriceps Extension
* 3×12 repetitions in Pectoral machine
* 3×12 repetitions: Cur femoral lying
* 3×12 repetitions previous Jalón pulley
Perform each exercise with a weight of approximately 65% of your max. You must make a break of two minutes between each set, during which you perform stretching the muscle group you are working.
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