How should you work out if you've had a long break from working out because of Hypothalamic Amenorrhea or simply overtraining recovery?
Watch this super quick video below to find out my quick tips! If you prefer reading, I'm breaking all down in this post as well, so keep reading!
Don't Start Training Every Day
Doing too much exercise too soon after recovery is likely going to throw your body off balance again, especially when coupled with calorie restriction. Start out by doing 2-3 workouts a week, as also recommended in this program. Simple Strength for Women is the only program that I know of, that's specifically designed for women after experiencing Hypothalamic Amenorrhea, and every woman who has done it has been able to keep their periods with no problems. You can watch a few stories here!
What to Avoid
Don't start out by doing a lot of HIT training or cardio. These can wait! Instead, focus on simple bodyweight training, or very moderate weights a few times a week. By the way, by bodyweight training, I don't mean doing 10 minutes of burpees! Instead, I mean the following…
What Exercises to Do
Start out by simple bodyweight exercises. It's all back to basics! Here's what you want to do: Push ups, lunges, squats, planks, dips. Rest as much as you need to; don't do the exercises for time. You want your heart rate to drop before you start your next set. Remember that this is not HIT! And it's not meant to be.
If you feel bored, keep in mind that staying healthy is your main priority. You can always add intensity later when you've built up a solid foundation for it.
Don't Work Out 2-3 Days In A Row
It's very important to take rest days between two workout days. Again, I know that you may want to jump right back in, but it's not the smartest thing to do. Your body is still healing; don't shock it with too much at once. Step by step!
While you're starting exercising again, keep an eye on how you're feeling, especially on your
- ovulation (you have to track it! It's important to ovulate)
- hunger and cravings
- overall energy levels.
Your goal is to keep all these in check, and to do that, easing in to exercise slowly is key.
Do you have any questions about exercise after Hypothalamic Amenorrhea or simply overtraining (even if you didn't lose your period) recovery? Ask them here!
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