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

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