If we do not exercise for a long time, then we need to gradually resume training, otherwise the urgency of fitness is likely to damage our body, so that our body has many injuries!
Then, how can we gradually resume training after we have not exercised for a long time? Here is my personal steps.

1.Warm up before fitness
We must not neglect this point. The warm-up before fitness can reduce the viscosity of muscles and improve the toughness of our muscles and ligaments. This can greatly prevent our body from being damaged!
At the same time, we should carry out appropriate cold body after fitness. Appropriate cold body can quickly restore our body to calm, accelerate the repair of our body, and lay a good foundation for the next fitness!

2.Shorten time
If we want our fitness to work well, then our fitness time is best maintained for an hour or so, but this is not suitable for people who have not exercised for a long time!
If we do not have fitness for a long time, our muscle strength and endurance will decrease, and the time of persistence will be greatly shortened, so we must not extend the fitness time in order to excessively pursue the effect of fitness.

3.Low intensity exercise
If we want our body to quickly adapt to the intensity of fitness, we must start low-intensity exercise at the beginning, which can help us adapt to the strength of fitness, improve muscle endurance and explosiveness!
Even if we can bear a lot of weight in our previous fitness, we should never try to gradually adapt to the fitness process, otherwise it is very likely that our body will be damaged, resulting in severe muscle strain and ligament damage.

4.warm water bath

That’s my personal tips for fitness. Bathing after exercise is a good habit, both to cleanse the body and to ease your mood. However, it is recommended to wash the warm water bath after exercise. Although the cold water bath quickly brings relaxation to the body in the senses, it is actually not conducive to muscle relaxation, and it is inevitable to leave hidden dangers to the pain. The warm water bath temperature of 42 degrees Celsius is similar to the body temperature, which is conducive to the regulation of blood circulation, and thus plays a role in eliminating fatigue.

5.Learn to rest
After resuming fitness, we must be sensible about fitness, and we must not be overly enthusiastic! We must learn to rest reasonably, it is best to exercise for a day off!
At the same time, we must have a good night’s sleep during fitness. Good sleep can promote the repair of our muscle cells, strengthen the effect of muscle exercise, and make our muscles stronger and stronger!

6. Reasonable nutrition
Reasonable and scientific nutrient intake can help our muscles repair and let our muscles grow fast!
At the same time, the intake of nutrients can make us more and more energetic, and maintain the vitality of the body during the training process. This can also avoid the physical damage in fitness!