How to get back to training after the holidays? – GOOD SHAPE

There’s no need to be ashamed: it wasn’t just you who neglected going to the gym this end/beginning of the year. But if you’ve now decided it’s time to return to sweat sessions, pay attention to the precautions you’ll need to take. After all, your body went 3, 4 and even 5 weeks without seeing a belt or halter, isn’t it? Giulliano Esperança, executive director of the Instituto do Bem-Estar, in Rio Claro/SP, and technical director of the Sociedade Brasileira de Personal Trainer, helps us with the main doubts about returning to training safely.

I didn’t train for the whole month of December (and the beginning of January too!). What are the tips for getting back to training safely?

“The first thing to keep in mind is that you still have 12 months to build results. So, it is very important to respect the periodization, starting the exercises with light and moderate intensities and always valuing the necessary adaptation to preserve and improve the immune system”, says the expert.

So no going to the pot too thirsty, see? Strong and very intense exercises without proper conditioning harm our body, generating effects that can last from 3 to 72 hours after training. Therefore, if one cold appearing in the first few days after returning to the gym is a sign that you’ve overdone it. And that your immune system has been affected.

Giulliano Esperança recommends that you slow down for 2 to 3 weeks. In this way, you not only avoid disease but also allow your body (muscles and joints) adapt to the new routine. “This will make a difference both physically and motivationally, as a good physiological base helps overcome mental obstacles more easily,” he explains.

What’s better: investing in cardio or bodybuilding exercises?

The personal is categorical: you have to do both. “We need both physical capacities (strength andcardiovascular endurance). One impacts the other. And one exercise does not cancel the effect of the other. On the other hand, the lack of one can actually harm the benefit of the other.”

What are the benefits of each?

As the name implies, cardio training is directly related to improving the cardiovascular system and involves the participation of large muscle groups. In addition to having circulatory effects and reducing the risk of developing chronic diseases such as hypertensionstroke, osteoporosis, type 2 diabetes, obesity, cancer, anxiety and depression.

Weight training, on the other hand, recruits more specific muscles, improving their strength. This brings benefits to the endocrine system, stimulating important hormones for health and weight maintenance such as GH (growth hormone), insulin and testosterone.

But which one to do first?

“It doesn’t matter, just do it. It is only necessary to systematically follow a workout for at least 4 weeks. After that, a physical assessment will be able to tell you which strategy is best for you — whether doing the cardio or the bodybuilding first. The essential thing is to be regular and consistent”, explains Giulliano Esperança.

What’s the best aerobic workout for someone who hasn’t worked out for a while?

Anyone, as long as the period of 2 to 3 weeks of light training is respected! The bike, for example, has a smaller impact than the race. But you have to be mindful of the intensity. “I’ve seen people injure their hips due to exertion on the bicycle”, warns the personal.

For those who put on a few pounds at the end of the year: can you lose them when you go back to training?

As long as you align your eating habits too, anything is possible! “There is no exercise capable of overcoming bad eating habits. I’ve seen triathletes gain 4 kilos in just 2 weeks, pedaling, running and swimming daily. Training depends on a well-nourished body to promote results.”