It's never too late to resume a sporting activity, even after a long period without activating its "sweat" mode.
On the other hand, it can be demotivating to start the business from the beginning, to revise its level downwards and to wait before seeing the first results of the sport on the body and the spirit.
Precisely, how long to wait and what reflexes to adopt for an effective recovery?
Six weeks to build muscle
When we return to sport, whether endurance or strength, we reactivate the production of muscle fibers and thus increase our muscle volume.
And for this muscle gain to begin to be seen, “it takes 6 to 8 weeks of practice”, announces sports doctor Victoria Tchaikovsky from the outset.
This on the condition of carrying out approximately 2h30 of exercises per week, divided into 2 sessions minimum.
The alternation between endurance and muscular reinforcement will also make it possible to observe effects on the body.
If you will feel more toned from the first recovery sessions, you will then have to wait four to six months for the muscular results to be truly apparent, that is to say for the abdominals, the muscles of the arms and legs take shape.
At the end of these few months, the rate of lean body mass will have increased, the rate of fat mass will have decreased, and we will be refined.
Read alsoWhat to do when you resume sport after a long break
These indications depend of course on the age, sex, weight, size and morphology of each.
“We will not all gain muscle mass in the same way, warns Dr. Tchaikovsky.
It is therefore important to be your own reference and only to compare our current silhouette to the one we had before stopping the sport.
Jessica Alba's very punchy sports routine
Three weeks to be more enduring
In parallel with the visible results on the body, the sensations felt during the effort will also evolve as the practice progresses.
Thus, from 3 to 4 weeks of regular training, physical activity will be less tiring.
“The body will have assimilated the sports routine put in place, the effort will therefore be less hard and there will be less aches”, affirms Dorian Louvet, sports coach and author of the book
My running coach
(1).
Regarding cardio sports, after a month we will regain our breath, our endurance, our heart will beat less quickly and we will be less tired.
The specialists are unanimous, the effects of sport on the mind will be almost immediate after getting back in motion.
From the first efforts, the secretion of endorphins will provide a feeling of pleasure and well-being during and after training, certifies sports coach Dorian Louvet.
What to observe real improvements in mood on a daily basis, as well as a reduction in anxiety and stress.
"Sport is also used in the prevention of depression and is part of the treatment to fight against mild depressive states," says Dr. Tchaikovsky.
Resuming a sport will also promote faster falling asleep and better quality sleep;
and this, from the first session of physical activity.
Read alsoThe most effective sports against stress
A few weeks to regain your level
To avoid injury, you should not resume the sport where you left off.
In other words: we are going gradually.
The sports doctor indicates more precisely that you have to wait a few weeks or even a few months before returning to your initial level.
If this is our goal, it is better to resume sport at 50% of its capacity.
The body will thus be able to readapt to the effort.
For a gradual but not demotivating recovery, sports coach Dorian Louvet invites you to set intermediate goals.
In running, for example, there is no need to aim for the 10 kilometers that we would run at the time.
We can thus start by setting 6 to 8 kilometers as an objective, during the first weeks.
The importance of a healthy lifestyle
Finally, a healthy lifestyle is essential to allow the body to achieve these results.
It is imperative to hydrate properly, have an appropriate sleep pattern and adopt a balanced diet.
Our daily plates must therefore contain proteins, cooked or raw fruits and vegetables and a source of carbohydrates via starches (essential to provide energy to the muscles during exercise).
Sports doctor Victoria Tchaikovsky informs that you can also eat oily fish (mackerel, sardines, etc.), two to three times a week, for its richness in omega-3.
(1)
My running coach
, by Dorian Louvet, First editions, 192 p., €18.95.
