3 weeks of no gym...how to get back into the swing of it?

eeebee · October 2011

I haven't been going to the gym for 3 weeks although I did yoga, a fair bit of uphill walking and cycling but no weights and no aerobic-style exercise.

I went back to the gym last night for 3 hours (weights, cardio, yoga and vigorous cycle home) I dont ache too much today and planned on going to body pump after work.

However.....someone told me that I should give myself a days rest after yesterdays big work out and go on Friday instead. They said I could risk injuring myself or pulling a muscle as I haven't been going for 21 days.

Helpful advice please?

kellyscomeback · October 2011

I'd go today and do something completely different from what you did last night.
I go to the gym 6 days a week and I alternate M W F for strength training & cardio classes and T TH Sa for Cardio only. That way I give my arms, legs, abs a break and work my heart or cardio endurance instead.

Regardless, just listen to your body. If you start to really hurt, stop. You should be uncomfortable but not in pain.

ArroganceInStep · October 2011

I personally can't do the day off thing, it makes it too easy for me to fall out of routine again.

Do you have access to a pool? Swimming is fantastic for you and it's what I try to do on my rest days.

Or you could just do yoga.

This isn't expert advice by any stretch, but I'd say do something light so you don't overtrain, but do *something so that you stick with the routine.

Good luck!

shelleycolton · October 2011

Oh I'm so nervous because I haven't been to the gym in about 3 weeks too, last week I was really good doing 30DS but this week well since last Friday no exercise, i'm off to the gym but am already thinking i don't want to go!

mfpgeezy · October 2011

Im no expert but if i exercised yesterday and feel great today i would drink plenty of water eat a banana and take my butt to body pump.

and if you feel that you are struggling during body pump you can always take it easy or just stop...

KavemanKarg · October 2011

What works for me after a layoff is one or two days at 65% effort of where I left off, then I can resume full tilt. I find my body needs to sort of wake up.

mhotch · October 2011

Just go! Its going to hurt all over again. But keep it up. Its going to take some time to get back to normal.

geraldm55 · October 2011

I'm no fitness guru or anything but I believe in listening to your body. if it hurts and feels like its potentially injured take time off or reduce what your doing. but if your only sore thats a good thing, your body is telling you its building and getting stronger.

I feel most people don't push themselves even close to their limits.

when I first started in August I had people (good intentions) tell me to slow down because I'd hurt myself or burn out..............8 weeks later I've lost 37 lbs and feel amazing .......................sure wish I would have listened to them lol

Our Lord designed our bodys to do amazing things and yet we doubt them.

I believe in you, He believes in you.....................do you believe in you?

God bless your weight loss journey.

JennyJacobsen · October 2011

I would Not take the day off today either I do a routine of weights MWF cardio T TH Sat and Sun. I don't take any days off. If my body doesn't mind it either do I. Just make sure your drinking your water and eating healthy and U will be fine.

eeebee · October 2011

Cheers guys. Good to hear everyone's P.O.V's.

I forgot to mention that when I dont go to the gym, I still cycle to and from work (only around 25 min total, it;s not far from home but it is quite hilly and I am usually late so I pedal faster!) and do 20 mins yoga without fail, sometimes I'll do sit ups and arm dips.

It's obviously not the same as 2 hours at the gym but will it cut the mustard?

ArroganceInStep · October 2011

Cheers guys. Good to hear everyone's P.O.V's.

I forgot to mention that when I dont go to the gym, I still cycle to and from work (only around 25 min total, it;s not far from home but it is quite hilly and I am usually late so I pedal faster!) and do 20 mins yoga without fail, sometimes I'll do sit ups and arm dips.

It's obviously not the same as 2 hours at the gym but will it cut the mustard?

If it were me, I'm kind of a 'go big or go home' type of guy. Every time I think 'hey I don't need to do this, maybe I should just take it easy' I always regret it afterward. I remember getting back on the treadmill this past Tuesday evening to bang out a second 5k. I remember jogging 10 miles to my dojo on my birthday last year and then doing 7 solid hours of karate (pro tip: If you're going to do 7 hours of karate after running 10 miles, don't tell the instructors that day that you'll make them a german chocolate cake if they can make you throw up in class. It doesn't end well). I don't remember what crap I was watching on TV Monday night instead of working out. I don't remember what stupid lazy things I did on other birthdays. Will it cut it? Sure. But I think as long as you stay safe and don't injure yourself, you'll be much more satisfied afterwards if you punch in and work out a bit more.

eeebee · October 2011

(pro tip: If you're going to do 7 hours of karate after running 10 miles, don't tell the instructors that day that you'll make them a german chocolate cake if they can make you throw up in class. It doesn't end well). .

:laugh:

That tickled me.

After everyone's suggestions, and after the comment "I don't remember what crap I was watching on TV Monday night instead of working out. I don't remember what stupid lazy things I did on other birthdays." (which by the way, is such a good way at looking at it, it's so true) I feel it is my duty to at least spend an hour working out after sitting at a desk all day long, then relaxing knowing I've done my bit for the day.

This is why I love this site.

sailed2japan · October 2011

My personal way of getting back to the gym after a time off is to hit it hard and do a full body workout, I start with 15 min. cardio to get pumped up, then do all the strength excercises i would normally do on a 5 day a week work out plan. I use the same weight as i was doing before the break, but usually have to lessen the reps, I always push to muscle failure. I then end it off with 30 min. cardio. I like to do it on a Friday, then have then weekend to recover and back into full swing on Monday. i like this because it gets my whole body a good wake up and lets me know where I stand for my resistance excercises. If you don't lift weights much it may not work as well for you.

eeebee · October 2011

Well only NOW has the aching started to make its presence known to my muscles! Even stretching at my desk is making me ache.

We did plenty of reps in the class last night and sit ups with weight and lots of arm work. I forgot it takes a while for the pain to kick in!

Body pump today is a no no but I reckon I could get some cardio into my evening if I put my mind to it.

eeebee · October 2011

If this is what I burn tonight - a total of 407 calories (37 cals over my daily "goal" burn of 370) would I be cheating by not going to the gym, do you reckon?

Bicycling, 14-16 mph, vigorous (cycling, biking, bike riding) 234 cals
Yoga 88 cals
Calisthenics, home, light/moderate effort 62 cals
Cooking or food preparation 23 cals

Daily Total / Goal 75 / 60 mins 407 / 370 cals

Weekly Total / Goal 245 / 240 mins 1454 / 1480 cals

I know all this seems quite petty but I dont want to cheat myself....I just dont really feel up to getting my butt to the gym tonight, otherwise I wont get home till after 9pm and I am TIRED.

ArroganceInStep · October 2011

Sure it's enough, but don't look at it like 'have I done enough'. Look at it as 'can I do more'.

If going to the gym will impact you negatively (ie not get enough sleep, risk injury, etc) then don't go. It's meant to be healthy and good for you, not bad.

If you just don't feel like it, ask yourself if you can do more than you've already done or will do. Even if it's not a full workout, can you go to the gym and just do the weight piece? Just the cardio piece? Half the cardio piece? Pushing yourself when you don't feel like it helps tremendously in reaching and exceeding your goals. Just going is more than half the battle.

No one but you will fault you if you take it easy today. It's entirely up to you.

Good Luck!

eeebee · October 2011

You're right, it's getting there that is half the battle - not to mention cycling home after a gruelling (i hate that word, I wonder why i still use it!?) work out.

I dont want to see the gym as a chore and if I go when I really really dont want to (which is not often) then it might put me off going as often as I do as I'll see it as a chore rather than as a pleasure and a way to keep myself looking fit(ter than before).

Will double my work out tomorrow and swim like there's no tomorrow, to boot. Thanks again x

3 weeks of no gym...how to get back into the swing of it?

Replies

Categories