We miss trainings: as far as it is critical?

Today active lifestyle, certainly, became fashionable, most of people does this or that sport: jogs, gym, group occupations in fitness club, yoga, swimming. A variety of fitness programs is so high that everyone, regardless of physical shape, the state of health and age can find to itself(himself) to liking this or that occupation.

However sometimes for one reason or another we are forced to interrupt trainings. Whether it be a disease, a business trip, a long trip, pregnancy — visits of fitness club should be postponed. Of course, many are concerned by a question: how crucially such break and whether it will be possible to restore a former form quickly affects our physical shape. On this subject we will also talk today, writes MyJane.ru.

If missed 1 training

At each of us the rhythm of occupations, someone visits the hall daily, others have enough 5 occupations a week, someone is limited to 2-3 trainings. If you visit fitness club regularly, at least 2-3 times a week, then even at such rhythm sometimes there is a need to skip 1 class. What does it threaten with? The fitness instructor are sure: anything. Having skipped 1 class, you can come to the hall again and be engaged at the same speed, without reducing loadings, your muscles will not be lost by a tone and an aerobic form will be at the same level.
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Therefore if there was a need to skip one class, get rid of sense of guilt and safely go on the next training. Moreover, if you are engaged daily or 5 times a week, sometimes will be useful to miss a training even: muscles will manage to be restored, and on the next occupation you will be able to show much the best results. In particular it is relevant for power trainings. Both doctors, and trainers say that it is sometimes better to nedotrenirovatsya, than to overtrain. Work on a limit of own opportunities can not only beat off desire to visit the hall, but also to lead to various injuries which for a long time will unsettle you and all results received by the own sweat and blood will come to naught.

If you were not in the gym week

If you for any reasons could not visit fitness club the whole week, then a lot of things will depend on what sport you do. If you preferred power trainings, then such break not negatively affect your form, already through 1-2 trainings you will enter a former rhythm. The matter is that our muscular tissue has good memory, the fitness trainer is called her "muscle memory", moreover — muscles degrade more slowly, thus, if you are in good shape, week of rest from the hall not to be reflected in your physical state in any way.

Another matter if it is about aerobic loadings, an aerobic rastenirovannost comes very quickly and there will even be enough week to lower the indicators, to feel fast fatigue. Why does that happen? The matter is that oxygen consumption decreases. At frequent aerobic loadings work of a cardiac muscle improves, the volume of the blood which is pumped over by heart increases, increase in intramuscular capillarization which promotes the improved bringing of oxygen in muscular tissue is observed. Oxidative enzymes start process of effective processing of fat in energy.

Thus having rummaged in aerobic loadings leads to the fact that because of decrease in consumption of oxygen instead of fats at the subsequent trainings carbohydrates will be burned and it is necessary to increase a former form again. All week break that synthesis of a glycogen decreased suffices and at the cellular level glucose consumption increased. What to do if the break in 1 week is inevitable? Replace habitual aerobic loads of others. For example, arrange jogs on ladder flights, ride a bike, rollers, eventually just you go at fast speed.

Break of 1 month

Sometimes to have to refuse trainings and for rather long time. Let's make a reservation at once that without harm for own physical shape you can miss up to 2 weeks of power trainings, only after this time in muscles changes begin. In a month of a break you should spend 1-2 weeks to reach a former form, at the same time first of all you should train the problem muscles, for example, if your weak point an abdominal tension, then it is necessary to swing daily press muscles until you reach the previous level.

It will be much more difficult to regain a former form if you for a month refused aerobic loadings. As we wrote above, the aerobic rastrenirovannost comes very quickly. And here the major role will be played with how long you were engaged earlier. If you are rather trained and over a year regularly give aerobic load of muscles, then the slowed-down processes will be able to return a former form and to start in a month. It is necessary to beginners more difficult: on restoration of physical shape several months can leave.

Year and more without trainings

There is a myth that if over a year to miss trainings, then the physical state will be worse, than even prior to the occupations. It's not true. If you a long time play sports, even after the forced long break your physical development will be 20-30% better than if you did not train at all. Of course, after so long break you should work several months to return a former form, but it is worth it!

Be not afraid to come back to fitness club even after long breaks, any work will not disappear completely, and if desired you will return good physical shape very quickly.