Getting back into shape quickly after an absence from training

[Warrior Princess]

I have been out for more than a month because of my athsma, but it's better now, and i'm really out of shape. The last time I had to take a break, it took me four months to get back in shape. Does anyone have any tips for doing it more quickly this time?

[Fechter1]

I have been out for more than a month because of my athsma, but it's better now, and i'm really out of shape. The last time I had to take a break, it took me four months to get back in shape. Does anyone have any tips for doing it more quickly this time?

My tip: Don't.
Been there, done that, got injured.

If you rush your ramp up back to target shape (competition or otherwise), you're going to increaes the risk of injury.

Talk to trained personnel to set up a proper training program.

[RebelFencer]

Try going twice a week and amping up the intensity every two weeks. This way your body adjusts better, and your first two weeks are going to be just getting your muscles used to the punishment again anyways.

[brutus]

Try going twice a week and amping up the intensity every two weeks. This way your body adjusts better, and your first two weeks are going to be just getting your muscles used to the punishment again anyways.

I like that idea, you don't want to burn out by trying to get into shape too quickly!

[lindajdunn]

Repeating the advice about not doing too much too fast.

Did that. Sabotaged myself. [I was coming back after an injury and basically undid all my gains and then some.]

[Greybeard]

I have just started walking laps in a pool. It is a heck of a workout and the water makes it easier. After I finish my laps I do some advances and retreats.

The bouyancy of the water makes it easier to stay low and I am hoping that the muscle memory is there when I am allowed to fence again. (a couple of health issues)

Also, when the resistance of the water is gone I hope it has improved my speed a bit as well.

[D+F+P=Hadouken!]

I have been out for more than a month because of my athsma, but it's better now, and i'm really out of shape. The last time I had to take a break, it took me four months to get back in shape. Does anyone have any tips for doing it more quickly this time?

Yeah, but you'll hate them.

Supplement with BCAA's, get a decent protein powder, exercise more.

[FoilyDeath]

OK, not to argue with DFP or anything, but you really don't need friggin "protein powder". She's trying to get back into shape, not get big. If she was, I would say shut up and squat, but right now she just want to get back in shape. And frankly, fencers dont need to be big anyway.

[fencer08]

I have recently got back into shape after 10 months out due to pregnancy.
The only advice I would give is to listen to your body but also to push yourself (it's a balancing act, I know!).

[D+F+P=Hadouken!]

OK, not to argue with DFP or anything, but you really don't need friggin "protein powder". She's trying to get back into shape, not get big. If she was, I would say shut up and squat, but right now she just want to get back in shape. And frankly, fencers dont need to be big anyway.

If you're out of shape, you want to strengthen the muscles that have atrophied. She wants to get back in shape fast, so she should manage her macronutrient intake. For most athletes this means more protein and more clean carbohydrates.

It would take alot more than protein powder to facilitate significant hypertrophy in an adolescent female. "Big" just isn't going to happen unless you've been visiting la pharmacia.

[rcmatthews]

I would also add that small supplements of protein would increase the speed with which your muscles will recover from a workout. Might want to add a standard multivitamin too, if thats your thing.

[brutus]

If you're out of shape, you want to strengthen the muscles that have atrophied. She wants to get back in shape fast, so she should manage her macronutrient intake. For most athletes this means more protein and more clean carbohydrates.

It would take alot more than protein powder to facilitate significant hypertrophy in an adolescent female. "Big" just isn't going to happen unless you've been visiting la pharmacia.

yep, I agree. Protein shakes don't make people big, it'll just help with recovery and speeding up the 'getting into shape' process.

[rudd]

Start slowly, stay consistent and record your progress. I would recommend a mixture of sprints, bodyweight exercises (pushups, squats and burpees) and fencing specific training. Build up slowly. You don't need to take protein powders. In fact no one "needs" to take protein powder. You could adapt this cross training routine. It was designed for tennis.

[brutus]

Start slowly, stay consistent and record your progress. I would recommend a mixture of sprints, bodyweight exercises (pushups, squats and burpees) and fencing specific training. Build up slowly. You don't need to take protein powders. In fact no one "needs" to take protein powder. You could adapt this cross training routine. It was designed for tennis.

sounds good, abviously noone needs to take protein shakes, but they might help, easier than eating real food directly aftre working out!