Returning to Exercise: Why You Shouldn't Rush It
Returning to the gym after a period of inactivity often leads to a common mistake: suddenly increasing the intensity and duration of workouts to make up for lost time. According to experts at Cigna Healthcare, this significantly raises the risk of injury.
Muscles and tendons are strengthened through a repair process that follows physical activity. This process peaks between 24 and 48 hours after each workout, making a gradual approach essential when resuming exercise. This process is called muscle protein synthesis.
Expert Advice: Gradual Progression is Key
Daniela Silva, a specialist in Internal Medicine and E-Health Medical Manager at Cigna Healthcare Spain, explained to EFE Health that when weeks with less activity occur, the body's tolerance margin is reduced even further. Attempting to recover the duration, intensity, and volume in one or two very exhausting and consecutive sessions demands more from muscles, tendons, and joints than they can handle, which instead favors overloads and injuries.
Gender Differences Affect Recovery
Various factors, such as the hormonal environment and the type of training, influence the ability to adapt and recover. Differences between men and women in exercise response are also relevant.
- Estrogen and testosterone are differently involved in muscle repair, inflammation, and effort adaptation.
- This helps explain why exercise response can vary between men and women.
Tips for a Safe Return to Exercise
To avoid injury and effectively regain fitness, experts recommend:
- Increase progressively: Avoid increasing duration, intensity, and volume simultaneously. Adjust one variable at a time.
- Prioritize rest: Allow adequate recovery time for muscles, especially 24-48 hours after intense sessions.
- Listen to your body: If you feel unusual pain or extreme fatigue, reduce the intensity of your workout.
Resuming exercise scientifically and letting your body adapt gradually will help you enjoy the benefits of fitness in the long run. The Xiaoshu Health App can sync with Apple Health to track your daily activity and heart rate, helping you plan your recovery training more scientifically.