Cosa fare se salti un allenamento

Cosa fare se salti un allenamento ?

Non è un segreto che ottenere risultati nel fitness sia possibile solo con il rigoroso rispetto del programma di allenamento. Tuttavia, nella vita non puoi prevedere tutto. Può capitare che per un motivo o per l’altro (malattia, carico di lavoro o di studio, ecc.) sarai costretto a saltare una o anche più lezioni in palestra. Cosa fare? I nostri consigli ti aiuteranno a uscire da questa situazione.

Perso 1 giorno di lezione

Tutto è semplice qui. È necessario spostare il ciclo di allenamento di 1 giorno. Ad esempio, hai visitato il centro fitness 3 volte a settimana: martedì, giovedì e sabato. Ti sei perso martedì. Pertanto, l’insieme degli esercizi previsti per questa giornata, lo fai giovedì. Esercizi di movimento programmati dal giovedì al sabato, ecc. In nessun caso dovresti recuperare il tempo perso combinando i programmi di due giorni di allenamento in un’unica lezione. Nient’altro che sovraffaticamento e affaticamento eccessivo, non otterrai.

Perse 2-4 lezioni

Si tratta già di un periodo piuttosto grave, che è al confine con il cosiddetto detraining, cioè una parziale perdita dei risultati precedentemente raggiunti. Tuttavia, non dovresti perderti d’animo. Soprattutto se l’ultimo allenamento prima della pausa forzata era associato a carichi pesanti. Forse qualche giorno di riposo gioverà solo ai tuoi muscoli e saranno in grado di riprendersi completamente. Altrimenti, devi aderire allo stesso principio: non forzare il corpo nel tentativo di recuperare, ma adattare il piano di allenamento.

Perse 2 settimane di lezione

In questa situazione, c’è già un detraining parziale. Pertanto, nel processo di formazione dovranno essere apportate alcune modifiche. I cambiamenti possono essere espressi in una diminuzione dell’intensità dell’esercizio, nonché in una diminuzione dei pesi di lavoro durante l’allenamento con “ferro” (non dovrebbero essere superiori al 60% del massimo con cui hai lavorato prima della pausa).

Particolare attenzione dovrebbe essere prestata al processo di riscaldamento. Cioè, devi preparare con cura il corpo per i carichi gravi imminenti, da cui ha già perso l’abitudine.

Perso 1 mese di allenamento

Procedere per analogia con la situazione precedente: iniziare con esercizi a bassa intensità e pesi leggeri, aumentando gradualmente il carico. Devi sapere che un mese non è così tanto e, grazie alla memoria muscolare, il tuo corpo si riprenderà abbastanza velocemente.

Perso da 2 mesi a un anno di lezione

La procedura è esattamente la stessa dei due casi precedenti. La cosa principale è avere perseveranza e pazienza, poiché possono essere necessari fino a 2-3 mesi per ripristinare le prestazioni sportive.

Mancato più di un anno

È già molto tempo, durante il quale si è verificata una grave diminuzione del tono muscolare e degli indicatori di forza del tuo corpo. Ancora una volta, un duro allenamento aiuterà a riportare tutto indietro. Tuttavia, ciò richiederà dai 4 ai 6 mesi di viaggi regolari in un fitness club (tutto dipende dalle caratteristiche individuali del corpo).

Pertanto, va ricordato che anche se per qualche motivo non ti alleni da molto tempo, l’importante è non disperare e credere in te stesso. Allora i risultati torneranno sicuramente!

Cosa fare se salti un allenamento fitufo

106 commenti su “Cosa fare se salti un allenamento ?

  1. Do you mind if I quote a couple of your articles as long
    as I provide credit and sources back to your weblog?
    My blog site is in the very same niche as yours and my visitors would truly benefit from some of the information you present here.

    Please let me know if this ok with you. Thanks a lot!

  2. Greetings! Very useful advice within this post! It’s the little changes
    that produce the biggest changes. Many thanks for sharing!

  3. Excellent way of describing, and fastidious article
    to take data concerning my presentation subject matter, which i
    am going to deliver in college.

  4. Heya i’m for the first time here. I came across this board and I find
    It truly useful & it helped me out a lot. I hope to give
    something back and aid others like you aided me.

  5. Greetings! Very helpful advice within this article!
    It’s the little changes that make the greatest changes.
    Many thanks for sharing!

  6. Hello, i think that i saw you visited my weblog so i came
    to “return the favor”.I’m attempting to find things
    to enhance my website!I suppose its ok to use a few of your ideas!!

  7. Hi there! This is my 1st comment here so I just wanted to give a quick shout out and say I truly enjoy reading
    your blog posts. Can you suggest any other blogs/websites/forums that go
    over the same topics? Thanks a lot!

  8. After exploring a number of the articles on your website, I honestly appreciate your way of blogging.
    I saved it to my bookmark site list and will be checking back in the near future.
    Take a look at my website too and tell me what you
    think.

  9. Hi to every one, it’s truly a fastidious for me to pay a visit this
    website, it includes valuable Information.

  10. Build reviews with a drag-and-drop report builder that doesn’t require technical information.

  11. We’re a digital-first organisation made up of journalists,
    technologists, product managers, occasion planners, strategists, commercial…

  12. Find the knowledge you need to implement, preserve, and enhance your
    SAP options.

  13. Now, get able to run and develop your business from wherever, any time.

  14. Overall, expertise with SAP offers you an worthwhile and in-demand toolset
    that you could leverage to construct your career.

  15. There is a protracted list of small and mid-size firms using SAP Business
    One.

  16. SAP Business One is an reasonably priced, easy-to-use enterprise management
    solution designed specificallyfor rising small and medium businessesand subsidiaries.

  17. Purchasing and Inventory Control – helps in systematic
    strategy to managing the procurement process, from requesting vendor quotes, to creating purchase requests and paying vendors.

  18. Enterprise Data Warehousing and SAP NetWeaver BW will be
    the right alternative to stay on application aspect.

  19. With SAP HANA as your database u can improve your reporting performance by profiting
    from row and columnar structures.

  20. When I joined, I didn’t have a clue about MIS
    Management and now my associates call me an expert of MIS.

  21. This implies that the SAP B1 System belongs to the partner and not the client.

  22. Now it really is three variants are played by quite a few in casinos about the world.

    Feel free to surf to my blog post: Mammie

  23. Thank you, I’ve recently been looking for info about this topic for
    a while and yours is the best I have came upon so far.
    But, what about the bottom line? Are you sure in regards to the
    supply?

  24. Hello there I am so thrilled I found your web site, I really found you by error,
    while I was researching on Aol for something else, Regardless I am here
    now and would just like to say kudos for a fantastic post and a all round interesting blog (I
    also love the theme/design), I don’t have time to look over it all
    at the minute but I have bookmarked it and also added in your
    RSS feeds, so when I have time I will be back to read much more, Please do keep up the superb work.

  25. After looking at a number of the articles on your blog, I
    honestly like your technique of writing a blog. I
    added it to my bookmark site list and will be checking
    back in the near future. Please visit my web site too and tell me your opinion.

  26. Hello to all, how is everything, I think every one is getting more
    from this web site, and your views are pleasant designed for new viewers.

  27. Hi! I know this is kinda off topic but I was wondering
    which blog platform are you using for this site? I’m getting tired of WordPress because I’ve had problems with hackers and I’m looking at alternatives for
    another platform. I would be fantastic if you could point me in the direction of a good platform.

  28. I’m gone to tell my little brother, that he should also go to
    see this web site on regular basis to take updated from newest news.

  29. It’s truly a nice and useful piece of info.
    I’m happy that you shared this helpful info with us. Please keep us up to
    date like this. Thanks for sharing.

  30. Hi, i think that i saw you visited my blog thus i came to ?return the favor?.I’m attempting to
    find things to enhance my website!I suppose its
    ok to use a few of your ideas!!

  31. You really make it appear really easy together with your presentation but I find
    this topic to be actually something that I think I would never understand.
    It kind of feels too complicated and extremely huge for me.
    I am taking a look forward for your subsequent
    publish, I’ll try to get the hang of it!

  32. Hey! I just wanted to ask if you ever have any issues with hackers?

    My last blog (wordpress) was hacked and I ended up losing months of hard work due to no back up.
    Do you have any methods to prevent hackers?

  33. Someone necessarily assist to make seriously posts I might state.
    This is the first time I frequented your web page and thus
    far? I amazed with the analysis you made to create this particular publish extraordinary.

    Magnificent activity!

  34. This design is incredible! You definitely know how to keep a reader entertained.
    Between your wit and your videos, I was almost moved to start my own blog (well,
    almost…HaHa!) Great job. I really enjoyed what you had to say, and more
    than that, how you presented it. Too cool!

  35. I was wondering if you ever thought of changing the page layout of
    your website? Its very well written; I love what youve got to say.

    But maybe you could a little more in the way of content so
    people could connect with it better. Youve got an awful lot of
    text for only having 1 or 2 images. Maybe
    you could space it out better?

  36. I do accept as true with all of the ideas
    you’ve offered in your post. They’re really convincing and will definitely work.
    Nonetheless, the posts are too brief for beginners. Could you please extend them a bit from next time?
    Thanks for the post.

  37. Hello, after reading this remarkable piece of writing i am also glad to share my knowledge here with colleagues.

  38. If you discover some error or in case you have any suggestion or
    questions relating to this Forex course, please tell us. Danger and Reward Forex Calculator – A web based calculator that may assist
    you to search out out the dangers and rewards associated with your
    doable position’s targets and stop-losses based on the Fibonacci
    retracement ranges of the present market wave. With this free and
    fast on-line instrument you will discover out the value of
    1 pip in USD for any lot dimension and any main or cross forex pair.
    Just a little discouragement can typically be a motivation to maintain you going within the enterprise.
    It’s a good way to maintain your strategy at all times lively independently from your private home or workplace Pc.
    If you happen to wished to get a good suggestion of the present economic
    image within the U.S, you could look on the gross domestic product (GDP) report or
    the month-to-month unemployment figures. Consumers want to get all the good insight from specialists on one of the best applications to use that will usher in primarily the most
    revenue from their investments. This signifies 1 of the finest benefits of online buying and selling, the opportunity
    to viably make investments on an autopilot setting.

  39. Hi there i am kavin, its my first time to commenting anyplace, when i read this article i
    thought i could also make comment due to this sensible post.

  40. I was very pleased to discover this web site. I wanted to
    thank you for your time for this fantastic read!! I definitely loved every
    little bit of it and i also have you bookmarked to check out
    new information in your blog.

  41. Great goods from you, man. I have understand your stuff previous to and you’re just
    too great. I really like what you’ve acquired here, certainly like what you are
    stating and the way in which you say it. You make it entertaining and you still take care of to keep it smart.

    I can’t wait to read much more from you. This is really a tremendous website.

  42. Hi there! I just would like to give you a big thumbs up
    for your excellent information you have here on this post.
    I’ll be returning to your site for more soon.

  43. Mengajari Adik Sepupu Arti Seks Sedarah – Namaku Deni,
    bukan nama sebenarnya, ketika aku SMP, aku tinggal dengan saudaraku
    di Jakarta, di rumah itu aku bersama tiga orang anak dari
    saudaraku itu yang usianya sebayaku kecuali Marlena si bungsu,
    gadis kecil yang masih kelas enam SD. Setahun sudah
    aku tinggal dengan mereka, di usia puber

  44. Hi would you mind stating which blog platform you’re
    using? I’m looking to start my own blog in the near future but I’m having a tough
    time deciding between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your layout seems different then most blogs and I’m looking for something
    unique. P.S Apologies for getting off-topic but I had
    to ask!

  45. I loved as much as you’ll receive carried out right here.
    The sketch is attractive, your authored material stylish.

    nonetheless, you command get bought an edginess over
    that you wish be delivering the following.
    unwell unquestionably come further formerly
    again since exactly the same nearly very often inside case you shield this hike.

  46. Its like you read my mind! You appear to know so much about this,
    like you wrote the book in it or something. I think that you could do with some pics to drive the message
    home a bit, but other than that, this is fantastic blog.
    A great read. I will definitely be back.

  47. What’s Happening i’m new to this, I stumbled upon this I have discovered It
    absolutely useful and it has aided me out loads.
    I am hoping to contribute & assist different users like its aided me.

    Great job.

  48. I am realply impressed with your writing skills and also with the layout on yor blog.
    Is this a paid theme or did you custlmize it yourself?
    Either way keep up the nice quality writing, it’s rare to see
    a nice blog like this one nowadays.
    website

  49. Spot on with this write-up, I truly believe this site needs far more attention. I’ll probably be returning to read through more, thanks for
    the advice!

  50. Great weblog right here! Additionally your site loads up very fast!
    What web host are you using? Can I get your affiliate hyperlink to your host?

    I want my website loaded up as quickly as yours lol

  51. After looking over a number of the blog articles on your site, I really appreciate your technique of writing a blog.
    I book marked it to my bookmark webpage list and will be checking back in the
    near future. Please visit my web site too and tell
    me your opinion.

  52. If you desire to improve your experience just keep visiting
    this web page and be updated with the most up-to-date gossip posted here.

  53. Hello would you mind letting me know which hosting company you’re working with?
    I’ve loaded your blog in 3 completely different browsers and I must say
    this blog loads a lot faster then most. Can you recommend a good
    internet hosting provider at a honest price? Kudos, I appreciate
    it!

  54. Write more, thats all I have to say. Literally, it seems as
    though you relied on the video to make your point.
    You clearly know what youre talking about, why waste your intelligence on just posting videos to your site when you could be giving us something informative to read?

  55. Howdy are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and set up my own.
    Do you require any coding expertise to make your own blog?
    Any help would be really appreciated!

  56. I’m truly enjoying the design and layout of your site.
    It’s a very easy on the eyes which makes it much more pleasant
    for me to come here and visit more often. Did you hire out
    a designer to create your theme? Fantastic work!

  57. I constantly spent my half an hour to read this web site’s articles or reviews all the time
    along with a mug of coffee.

  58. Hi, i think that i saw you visited my web site thus i got here to go back
    the choose?.I am trying to find issues to enhance my website!I suppose its good enough to use a few of your
    concepts!!

  59. Great beat ! I wish to apprentice while you amend your site,
    how can i subscribe for a blog site? The account helped me
    a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear
    concept

  60. I would like to thank you for the efforts you’ve put in writing this site.
    I am hoping to see the same high-grade blog posts by you in the future as well.
    In fact, your creative writing abilities has inspired me to get my
    own, personal site now 😉

  61. Whats up very cool site!! Man .. Beautiful ..

    Wonderful .. I will bookmark your web site and take the feeds
    also? I am happy to find so many helpful information here within the
    post, we need develop extra techniques in this regard, thanks for sharing.
    . . . . .

    Here is my web-site :: ASAP Cash Home Buyers

  62. fantastic submit, very informative. I’m wondering why the opposite specialists of
    this sector do not realize this. You must continue your writing.
    I am confident, you’ve a huge readers’ base already!

  63. You’re so interesting! I don’t suppose I’ve read through something like that
    before. So good to find someone with genuine thoughts on this
    subject matter. Really.. thank you for starting this up.
    This site is something that is required on the internet,
    someone with a bit of originality!

  64. You can definitely see your expertise in the article you write.

    The arena hopes for even more passionate writers such as you who are not afraid to say how
    they believe. All the time follow your heart.

  65. I every time emailed this web site post page to all my friends, because if like to read it next my links will too.

  66. Hey! I just wanted to ask if you ever have any trouble
    with hackers? My last blog (wordpress) was hacked and I ended up losing many months of hard
    work due to no data backup. Do you have any methods to prevent hackers?

  67. Hello there, You have done a great job. I’ll certainly digg it and personally suggest to my friends.
    I am sure they’ll be benefited from this site.

  68. I enjoy what you guys tend to be up too. This sort of clever work and coverage!
    Keep up the fantastic works guys I’ve you guys to our blogroll.

  69. Can I simply just say what a comfor to find a pdrson that actually understands what they’re discussing online pharmacy.
    You definitely realize how to bring an issue to llight and make it important.
    More and mkre people need to lkok at this and understand this side of the
    story. I was surprised that you’re not more popular given that you surely possess the
    gift.

  70. Simply desire to say your article is as astonishing.
    The clearness on your put up is simply excellent and that i
    could think you’re a professional on this subject. Well with your permission allow me to snatch your feed to keep up to date with forthcoming post.
    Thank you a million and please carry on the rewarding work.

  71. Thanks to my father who informed me concerning this web site,
    this webpage is actually remarkable.

  72. Howdy! Someone in my Myspace group shared this website with us so I came to look it over.
    I’m definitely enjoying the information. I’m bookmarking
    and will be tweeting this to my followers! Terrific blog and superb design.

  73. We’re a group of volunteers and starting a new
    scheme in our community. Your web site offered us with
    valuable info to work on. You’ve done a formidable job and our whole community will be
    thankful to you.

  74. An impressive share! I’ve just forwarded this onto a colleague who has been conducting a little homework on this.
    And he in fact ordered me lunch due to the fact that I stumbled upon it for him…

    lol. So allow me to reword this…. Thank YOU for the meal!!

    But yeah, thanx for spending some time to talk about this topic here on your
    site.

  75. Howdy would you mind sharing which blog platform you’re working with?
    I’m looking to start my own blog soon but I’m having a difficult time selecting between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your design seems different then most blogs and I’m looking for something completely unique.

    P.S Apologies for getting off-topic but I had to
    ask!

  76. It’s remarkable to go to see this website and reading the views of all friends concerning
    this piece of writing, while I am also eager of getting
    familiarity.

  77. Simply desire to say your article is as astonishing. The clearness for your put up is just spectacular and i could assume you are an expert in this subject.
    Fine together with your permission let me to take hold of your RSS feed to stay updated with drawing close post.

    Thank you a million and please continue the gratifying work.

  78. Hi there, this weekend is pleasant in support of me, because this occasion i
    am reading this enormous informative post here at my house.

    Stop by my page: 亞洲A片

  79. Hello there! Do you know iff they mae anny plugins to safeguard against
    hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

    My site: urfa escort

  80. Its suuch as you read my thoughts! You seedm to understand
    a lot approximately this, like you wrote the e book in it or something.
    I think that you just could do with a few p.c. to force
    the message hluse a little bit, but other than that,
    this is magnificent blog. An excellennt read.
    I’ll certainly be back.

    Feel free to surf to my blg :: Hakkari escort

  81. Wow, marvelous blog layout! How long have you been blogging for?
    you make blogging look easy. The overall look of your site is excellent, as well as the content!

Lascia un commento

Il tuo indirizzo email non sarà pubblicato.