Po dolgi pavzi ste se odločili, da greste spet na fitnes. Vendar pa morate paziti, kako se vrniti nazaj, da bo kar se da zdravo za vaše telo.



Glede na to, da korona še ni popolnoma za nami moramo biti prepričani, da se na fitnes vračamo popolnoma zdravi. Tako bomo poskrbeli zase in za vse okoli nas. Na fitnes se vrnite le, če nimate nobenega od simptomov.  Tudi če ste prepričani, da imate navaden prehlad se na fitnes še ne vračajte!



Ko se na fitnes vrnete boste opazili, da ste izgubili nekaj svoje moči. To je normalen pojav in kaj kmalu se lahko spet vrnete na stare tirnice. Začnite počasi in postopoma. Začnite z manjšo težo na utežeh in postopoma dvigujte težavnost.



Zagotovo boste potrebovali nekaj več počitka, kot ste ga prej. Mišice se spet ponovno navajajo na aktivnost in zato boste tudi hitreje utrujeni. Če le lahko si zjutraj, po aktivnosti, privoščite malo več spanca. Tudi dni, ko ne telovadite, naj bo nekoliko več kot običajno.



Telovadite le na približno 50 % svojih sposobnosti, saj tako ne bodo mišice preveč trpele. Prav tako na začetku ni potrebe, da bi se koncentrirali na določene dele telesa in tako imeli določen dan za noge, roke, hrbet,… Prva dva tedna se osredotočite na celo telo in začnite z osnovnimi vajami.



Ogrevanje in ohlajanje sta ključna dela vsake fizične aktivnosti, vendar prevečkrat pozabimo nanju. Ko se po dolgi pavzi vrnete nazaj na fitnes sta ključnega pomena. Pred vsako aktivnostjo se ogrejte z lažjo cardio vadbo, kot je na primer tek, hitra hoja, hoja v hrib, veslanje, steper ali kolo. Po aktivnosti se ohladite s hojo in raztegovanjem.


Še niste pripravljeni na vrnitev na fitnes? Preberite o vajah za popolno postavo, ki jih lahko izvajate kar doma!


Povzeto po: Vitalis




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