Getting back into training after a break can be challenging and raise many questions. MyFitCoach has a special feature for re-entry.
If you've been sick for a week or more, or unable to exercise for other reasons, you may quickly lose performance and need to find your way back into training. However, diving back in at full intensity and volume would be counterproductive, as it risks excessive muscle soreness and injury.
Activating the Re-entry
You cannot manually activate the re-entry feature. If you haven't completed any training in the app for 10 days, the re-entry will be automatically suggested to you. If you confirm, your current training week will be adjusted and marked with a "Re-entry" badge. This training week is planned with less weight and/or intensity. After the re-entry week, training will resume normally from where you left off before your break.
Here are some tips that can help you ease back into training after a break:
Ease into the weights
When you get back to training after a longer break, you should take the guidelines from MyFitCoach in the re-entry phase seriously. However, adjust them if you feel significantly weaker. Gradually approach the weights that you can comfortably manage in combination with the suggested RIR (Reps in Reserve).
Listen to your body
Take it slow. If you notice that your performance is not fully back yet, decrease your training volume or reduce the intensity.
Pay attention to recovery
Breaks between sets and the training sessions themselves should be long enough to give your body ample time for recovery.
Gradually increase volume
Increase training volume gradually and not all at once to avoid overloading your body.
By following these tips, you can ensure that you slowly and safely make your comeback into training after a break.
If you have further questions or suggestions, feel free to email us at support@myfitcoach.com.