How to Gain Muscle Back After Being Sick
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3 سال پیش
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How to gain muscle back
How to gain muscle back after being sick. In this video, we will talk about What’s the Best Way to Build Muscle Mass After an Illness?
The more physically fit you were prior to getting sick or injured, the less quickly your body will show signs of detraining during a period of inactivity.
To rebuild muscles after an illness, the key is to train diligently, but not so aggressively that you risk injury.
The tendency of many people is to want to get back into training the way they were prior to getting sick, but you are better off easing back into it.
Here are the following tips.
#1. Start with three days of strength training per week.
#2. Focus on multi joint movements.
#3. Work within 65 to 85 percent of your one-rep-max.
#4. Eat more protein than normal.
Eat up to 1 gram of protein per pound of body weight during your rebuilding period.
Also increase your intake of vegetables, healthy fats, and fruits, and consider supplementing with fish oil.
Micronutrients and healthy fats are especially important after injury.
They support metabolic pathways in the body and reduce inflammation.
Stay hydrated.
Walk before you run (literally).
If you’re used to running five miles and doing strength work most days, a casual stroll might not sound like much of a workout.
Start with cardio.
When you feel ready to take it up a notch, focus on cardio first and save strength work for later.
Stick with cardiovascular exercise as you’re easing back in.
Weightlifting and even yoga and Pilates put a lot more stress on your muscles within a shorter stretch of time.
Go 50 percent. For your first run, ride, or other cardio workout after a long illness, Gammons suggests doing about 50 percent of your pre-sick volume.
Work up gradually.
Once you feel good handling 50 percent, work up incrementally.
The most important thing for preventing overuse injuries and not overtaxing your system is adding more workout volume gradually.
Rather than going at 50 percent for a week and then jumping up to 100 percent of your previous volume, it’s much safer to bump up to 60 percent, then 70 percent, and so on until you’re back on track.
And that's how you gain muscle back after being sick.
iAMFit is your personal health channel that help both men & women to have a healthy lifestyle. For more fitness tips, make sure to subscribe to get fit fast and achieve good overall health as well as a healthy living.
The more physically fit you were prior to getting sick or injured, the less quickly your body will show signs of detraining during a period of inactivity.
To rebuild muscles after an illness, the key is to train diligently, but not so aggressively that you risk injury.
The tendency of many people is to want to get back into training the way they were prior to getting sick, but you are better off easing back into it.
Here are the following tips.
#1. Start with three days of strength training per week.
#2. Focus on multi joint movements.
#3. Work within 65 to 85 percent of your one-rep-max.
#4. Eat more protein than normal.
Eat up to 1 gram of protein per pound of body weight during your rebuilding period.
Also increase your intake of vegetables, healthy fats, and fruits, and consider supplementing with fish oil.
Micronutrients and healthy fats are especially important after injury.
They support metabolic pathways in the body and reduce inflammation.
Stay hydrated.
Walk before you run (literally).
If you’re used to running five miles and doing strength work most days, a casual stroll might not sound like much of a workout.
Start with cardio.
When you feel ready to take it up a notch, focus on cardio first and save strength work for later.
Stick with cardiovascular exercise as you’re easing back in.
Weightlifting and even yoga and Pilates put a lot more stress on your muscles within a shorter stretch of time.
Go 50 percent. For your first run, ride, or other cardio workout after a long illness, Gammons suggests doing about 50 percent of your pre-sick volume.
Work up gradually.
Once you feel good handling 50 percent, work up incrementally.
The most important thing for preventing overuse injuries and not overtaxing your system is adding more workout volume gradually.
Rather than going at 50 percent for a week and then jumping up to 100 percent of your previous volume, it’s much safer to bump up to 60 percent, then 70 percent, and so on until you’re back on track.
And that's how you gain muscle back after being sick.
iAMFit is your personal health channel that help both men & women to have a healthy lifestyle. For more fitness tips, make sure to subscribe to get fit fast and achieve good overall health as well as a healthy living.
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