{"id":21916,"date":"2023-03-22T10:40:37","date_gmt":"2023-03-22T09:40:37","guid":{"rendered":"https:\/\/pjuractive.com\/?p=21916"},"modified":"2023-03-22T10:40:39","modified_gmt":"2023-03-22T09:40:39","slug":"get-back-after-a-break-from-training-and-succeed","status":"publish","type":"post","link":"https:\/\/pjuractive.com\/en\/blog\/get-back-after-a-break-from-training-and-succeed\/","title":{"rendered":"Get Back After a Break from Training \u2013 and Succeed!"},"content":{"rendered":"\n<p><strong>Whether it was a relaxing holiday, an illness,\nor a cold winter that led to you taking a break from training \u2013 the best way to\nget back into it is by preparing well. In this blog we show you how your body\nchanges during a break, and support you as you get back into training with critical\ntips.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Taking a break from training and the off-season: the differences<\/strong><\/h2>\n\n\n\n<p>While\nprofessionals generally only reduce their training in the periods between\ncompetitions, even the most ambitious amateur athletes can sometimes find they end\nup taking a break from training for several weeks. This creates a quite\ndifferent basis when it comes to getting back into active training again. <\/p>\n\n\n\n<p>This blog\npost is aimed at all passionate recreational athletes who need to take a longer\nbreak from sport and are now starting to train again. If you\u2019re a professional\nathlete starting the next season, we recommend you read our post <a href=\"https:\/\/pjuractive.com\/en\/blog\/end-the-offseason-start-the-season-get-on-your-bike-and-lace-up-your-running-shoes\/\">end the offseason, start the season<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How does the body change during a break from training?<\/strong><\/h2>\n\n\n\n<p>Suspending training\nhas both negative and positive effects. On the one hand, training breaks are\nsensible and <a href=\"https:\/\/pjuractive.com\/en\/blog\/how-to-identify-signs-that-youre-getting-better-at-exercise\/\">important to allow the body to\nrecover<\/a>; on the\nother hand, they can counteract our hard-won training success if they last too\nlong. So, let\u2019s talk about what happens to your body during your break!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Positive changes during the break from training<\/strong><\/h3>\n\n\n\n<p>First,\nlet\u2019s look at the positive changes:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Physical recovery <\/strong><\/h4>\n\n\n\n<p>Our musculoskeletal\nsystem has two parts. The active musculoskeletal system is made up of<\/p>\n\n\n\n<ul><li>tendons,<\/li><li>tendon\nsheaths,<\/li><li>fasciae,<\/li><li>bursae,\nand the<\/li><li>skeletal\nmuscles.<\/li><\/ul>\n\n\n\n<p>The passive\nmusculoskeletal system is made up of<\/p>\n\n\n\n<ul><li>ligaments,<\/li><li>spinal\ndisks,<\/li><li>cartilage,<\/li><li>joints,\nand <\/li><li>bones.<\/li><\/ul>\n\n\n\n<p>All these\ndifferent components are used to different degrees when you exercise. When you\ntake a break from training, they finally have time to recover. The same is also\ntrue for what are known as microtraumas. These are minor injuries that\ninitially have no noticeable effects on our body, but without a recovery period\ncould lead to inflammation or scarring in the long run. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Reduction in stress hormones<\/strong><\/h4>\n\n\n\n<p>Professional\nathletes can be subjected to a great deal of stress, particularly during the\ncompetition period. But even enthusiastic amateur athletes can feel under\nimmense pressure to increase or maintain their own performance. <\/p>\n\n\n\n<p>A break\nfrom training is therefore very important for mental recovery. It also frees up\nvaluable time for family or counterbalancing hobbies. This recharges the mental\nenergy store again, increasing motivation for getting back into training, and\nensuring that sport once again decreases rather than increases stress. <\/p>\n\n\n\n<p>So, during\nyour break, give yourself enough time for the good things \u2013 other than sport,\nof course!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"800\" src=\"https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-professional-football-player-kneels-1-1200x800.jpg\" alt=\"A professional football player kneels on the football field and rests his head on his arm. He feels stress due to the high pressure to perform and is visibly groggy.\" class=\"wp-image-21923\" srcset=\"https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-professional-football-player-kneels-1-1200x800.jpg 1200w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-professional-football-player-kneels-1-960x640.jpg 960w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-professional-football-player-kneels-1-768x512.jpg 768w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-professional-football-player-kneels-1-272x182.jpg 272w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-professional-football-player-kneels-1.jpg 1920w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption><em>It\u2019s not just professional athletes who can feel mental pressure as a result of ambitious goals.<\/em><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Negative changes during the break from training<\/strong><\/h3>\n\n\n\n<p>One thing\u2019s\nfor sure: when you stop training, your body loses performance after a time. The\nextent of these changes depends on how long the break is, and whether you stay\nactive and <a href=\"https:\/\/pjuractive.com\/en\/blog\/vitamins-and-minerals-for-athletes-what-your-body-needs\/\">continue to have a balanced diet<\/a>. Let\u2019s look at what the negative\neffects of a break from training can be and how you can counteract them.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Reduction of stamina<\/strong><\/h4>\n\n\n\n<p>During a\nbreak from training, the body starts to adapt itself to less strain after just\na couple of days. The capacity to absorb oxygen decreases and the performance\npotential drops. The longer the break lasts, the more significantly performance\ndrops. <\/p>\n\n\n\n<p>Amateur\nathletes only notice the drop in performance after a couple of weeks, while\nprofessional athletes see the change after just a couple of days.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Muscle loss during the break from training<\/strong><\/h4>\n\n\n\n<p>A couple of\nweeks into the break from training, there is a noticeable visual decline in muscle\ntissue. This is because glycogen breakdown means less water is stored in the\nmuscles. But don\u2019t worry: this is only a visual change. Muscle tissue and built-up\nmuscle strength only starts to reduce after around four weeks. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Increase in fatty tissue<\/strong><\/h4>\n\n\n\n<p>The body\nrequires less energy, so it stores more fat. If you completely stop exercising\nduring your break from training, and consequently take on more calories than\nyou need, your proportion of body fat will naturally increase.<\/p>\n\n\n\n<p>The myth\nthat the body converts muscle tissue into fat without training is actually\ncomplete nonsense. Biologically it\u2019s just not possible, because fat is made up\nof fat cells and muscles out of muscle cells. <\/p>\n\n\n\n<p>Your body\nis equally unable to convert fat cells into muscle. However, your body fat will\nbe more visible the more the muscles shrink as a result of the breakdown of\nglycogen. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Reduction in agility<\/strong><\/h4>\n\n\n\n<p>If in\naddition to reducing daily exercise during the break from training we also\navoid stretching exercises, our muscles and tendons shorten over time and our musculoskeletal\nsystem loses flexibility. With the decrease in agility, the risk of injury also\nincreases.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How can you counteract negative effects during your break from training?<\/strong><\/h2>\n\n\n\n<p>The\nfollowing tips will help you preserve the built-up performance as much as\npossible in the next training phase, and effectively reduce the negative\nchanges.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Slow down muscle wasting<\/strong><\/h3>\n\n\n\n<p>During the\nbreak from training our need for calories drops too. If we significantly reduce\nour food intake however, our body will take the missing energy out of the\nmuscle tissue. So, during the break from training, you need to make sure that\nyour body receives enough calories. You can also slow down muscle tissue\nwastage with a protein-rich diet. <\/p>\n\n\n\n<p><a href=\"https:\/\/pjuractive.com\/en\/blog\/how-can-eating-protein-after-exercise-help\/\">Protein is very important<\/a> for our muscles, but also for the\nbrain, heart, hair, and skin. It is made up of different amino acids that the\nbody can only produce on its own to a limited extent. To find out how much\nprotein you need, it\u2019s best to talk to your doctor or nutritionist. As a rule\nof thumb, you can work it out based on one and a half gram per kilogram\n(1.5g\/kg) of body weight. <\/p>\n\n\n\n<p>However,\nthis need increases with physical strain. If you do intense strength training,\nyou therefore need more protein. An <a href=\"https:\/\/pjuractive.com\/en\/blog\/protein-bars-and-energy-bars-a-sensible-supplement-for-athletes\/\">energy bar can be a sensible supplement\nhere<\/a>. <\/p>\n\n\n\n<p>And: if you\u2019re wondering about the difference between protein bars and energy bars, they\u2019re the same thing! <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Stay flexible<\/strong><\/h3>\n\n\n\n<p>If you are\nless active during the break from training, logically your agility also decreases.\nSpending a long time sitting down working and the resulting one-sided strain\nrestrict your flexibility even more. This can make it difficult for you to get\nback into your training program, and in the worst case even lead to muscle\nstrain. <\/p>\n\n\n\n<p><a href=\"https:\/\/pjuractive.com\/en\/blog\/home-yoga-8-reasons-to-start-doing-yoga-now\/\">Simple yoga exercises<\/a> or relaxing walks will ensure that\nyour muscles and ligaments do not shorten too much during the break from\ntraining, and that you stay agile. <\/p>\n\n\n\n<p><a href=\"https:\/\/pjuractive.com\/en\/blog\/stretches-before-or-after-exercise\/\">Stretching is also very important\nfor agility<\/a> \u2013 and not\njust immediately before and after sport, but also during a break. It also\nreduces the risk of injury when you restart training.<\/p>\n\n\n\n<p>You can\nalso use <a href=\"https:\/\/pjuractive.com\/en\/blog\/fascia-training-what-it-is-and-how-to-do-it\/\">fascia training to mobilize the\nmusculoskeletal system<\/a>. It will help your body tension and prevent joint and back pain at the\nsame time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Maintain stamina<\/strong><\/h3>\n\n\n\n<p>Your\ncondition weakens less the more active you are during your breaks from\ntraining. You can do something with this simple insight during your break. <\/p>\n\n\n\n<p>For example,\nduring your next holiday discover your holiday destination on foot or by bike\nrather than by car. This isn\u2019t just about staying fit \u2013 it\u2019s fun and gives you\nan urge to explore! <\/p>\n\n\n\n<p>Not yet planned your holiday? No problem! You can also use your free time to discover hiking trails near your home<a>.<\/a> Hiking is ideal for breaks from training: it provides mental balance, a chance to discover new places, and still means you\u2019re working on your condition.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"800\" src=\"https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-couple-walking-in-the-forest-1200x800.jpg\" alt=\"A couple goes for a walk in the forest in casual clothes. In this way, they ensure sufficient movement even during the training break and thus already provide a good foundation for the next sports season.\" class=\"wp-image-21929\" srcset=\"https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-couple-walking-in-the-forest-1200x800.jpg 1200w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-couple-walking-in-the-forest-960x640.jpg 960w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-couple-walking-in-the-forest-768x512.jpg 768w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-couple-walking-in-the-forest-272x182.jpg 272w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-couple-walking-in-the-forest.jpg 1920w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption> <em>Staying active on holiday will help during the next training season.<\/em> <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Getting back into training after a break \u2013 how to do it!<\/strong><\/h2>\n\n\n\n<p>Absolutely\nTHE most important tip for getting back into training after a break is: take\nyour time and listen to your body. Naturally you\u2019re highly motivated and want\nto regain your previous performance level as quickly as possible. But for many\nreasons, it\u2019s best not to immediately jump into training under the same\nconditions:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Get back into training slowly<\/strong><\/h3>\n\n\n\n<p>Your body needs to get used to the strain again. Take your time and work back to your old condition step by step \u2013 particularly if your sport puts a lot of strain on your joints. <\/p>\n\n\n\n<p>For example, if you start running again after a\nlong break from training, you should start with shorter distances with soft surfaces\nto protect your joints. <\/p>\n\n\n\n<p>One of many <a href=\"https:\/\/pjuractive.com\/en\/blog\/finding-motivation-to-run-get-your-running-mojo-on-with-these-top-tips\/\">tips to stay motivated when running<\/a> is\nchoosing a really lovely route, for example through a forest. That way you can\nenjoy nature while running and run on comfortably soft ground.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Draw up a training plan <\/strong><\/h3>\n\n\n\n<p>During your break from training,\nyou can start to decide your goals for the upcoming season. Are there\nparticular challenges that you want to conquer this year? Or did you maybe make\nmistakes over the last year that you want to avoid? You can take all these\ninsights into account when drawing up your training plan. <\/p>\n\n\n\n<p>If an illness or an\ninjury is the reason for your break, you should discuss your plan with your\ndoctor. They are the best person to judge whether your body is ready for the\nstrain. <\/p>\n\n\n\n<p>If your doctor advises\nyou against returning to training right now, it\u2019s not the end of the world: <a href=\"https:\/\/pjuractive.com\/en\/blog\/8-tips-for-staying-fit-while-injured\/\">these tips will help you stay fit\ndespite your injury<\/a>\nand prepare you in the best possible way for when you can return.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Make sensible changes to your diet <\/strong><\/h3>\n\n\n\n<p>Now is the perfect time\nto change your diet in terms of nutrients and calories ready for your\nincreasing requirements. When putting together your meals, make sure you look beyond\nthe edge of your plate. <a href=\"https:\/\/pjuractive.com\/en\/blog\/superfoods-for-athletes-use-your-diet-to-boost-your-performance\/\">Superfoods that will help you\nincrease your performance<\/a> can be a sensible addition to your meal plan and are available in\nalmost all supermarkets.<\/p>\n\n\n\n<p>Using your training plan,\nyou can estimate roughly how many calories you will need. Use this knowledge to\noptimally balance your diet for your calorie requirements according to your\nplan. <\/p>\n\n\n\n<p>Also remember that <a href=\"https:\/\/pjuractive.com\/en\/blog\/drinking-properly-for-exercise-sports-drinks-isotonic-drinks-and-the-like\/\">the body needs plenty of fluids<\/a>. This is not just about the\nquantity, but also choosing the right drink.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Stay motivated<\/strong><\/h3>\n\n\n\n<p>After a longer break from\ntraining it is important to stay motivated. It\u2019s therefore better to set\nyourself easier goals and be happy when you gradually regain your old\nperformance ability. This will keep you motivated for longer, and reduce your\nrisk of injury.<\/p>\n\n\n\n<p>Do you find it hard to\nmotivate yourself? Why not get yourself a training partner or join a sports\nclub? This way you will meet new people who share your enthusiasm for the sport\nand who you can talk to. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Warm up <\/strong><\/h3>\n\n\n\n<p>Stretching and warming\nup is of course always important, but after a longer break from training the\nright warmup is even more critical. Now you need to pay even more attention to\nstretching yourself enough and warming up properly. This protects you from\ninjuries and keeps sore muscles in check. <\/p>\n\n\n\n<p>These aches can be\nconsiderably worse when getting back into active training than they were during\nthe last season \u2013 and unnecessarily inhibit your motivation. But our <a href=\"https:\/\/pjuractive.com\/en\/blog\/11-ways-to-relieve-sore-muscles\/\">tips to relieve sore muscles<\/a> will help you to effectively\ncounteract them.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1200\" height=\"800\" src=\"https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-mountain-biker-in-the-forest-1200x800.jpg\" alt=\"A mountain biker is riding his bike in the forest. It is sunny and warm. He is wearing a helmet and leaning into the curve at full speed.\" class=\"wp-image-21934\" srcset=\"https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-mountain-biker-in-the-forest-1200x800.jpg 1200w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-mountain-biker-in-the-forest-960x640.jpg 960w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-mountain-biker-in-the-forest-768x512.jpg 768w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-mountain-biker-in-the-forest-272x182.jpg 272w, https:\/\/pjuractive.com\/wp-content\/uploads\/Training-break-mountain-biker-in-the-forest.jpg 1920w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption><em>What type of sport do you love: take the time you need after a break from training.<\/em> <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 2023 training season starts here<\/strong><\/h2>\n\n\n\n<p>We hope\nthis blog helps you with the upcoming season and look forward to finally\ngetting back into the saddle with you. Pay attention to your rhythm and listen\nto your body. It\u2019s the best way to reduce the risk of injury and keep yourself\nmotivated. <\/p>\n\n\n\n<p>Then\nnothing will stand in the way of you achieving your sporting goals this year!<\/p>\n\n\n\n<p>Do you have your own secret tips for the best way to get back into training after a break that you want to share with us? Tell us in the comments \u2013 we\u2019d love to hear your feedback! <\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Image sources: pexels-j\u00e9shoots-42400, pexels-pixabay-160577,\npexels-danny-bor-9994278, pexels-leah-kelley-540525<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether it was a relaxing holiday, an illness, or a cold winter that led to you taking a break from training \u2013 the best way to get back into it is by preparing well. In this blog we show you how your body changes during a break, and support you as you get back into [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":21940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[340,9,434,341,436],"tags":[546,552,554,555,550,548,553,557,545,556,547,549,551],"_links":{"self":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/21916\/"}],"collection":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/"}],"about":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/types\/post\/"}],"author":[{"embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/users\/5\/"}],"replies":[{"embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/comments\/?post=21916"}],"version-history":[{"count":9,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/21916\/revisions\/"}],"predecessor-version":[{"id":21953,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/posts\/21916\/revisions\/21953\/"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/media\/21940\/"}],"wp:attachment":[{"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/media\/?parent=21916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/categories\/?post=21916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pjuractive.com\/en\/wp-json\/wp\/v2\/tags\/?post=21916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}