A month off training?

Question

Hello. Ive had a month off, just resting, nothing else.
Im usually quite an intense martial arts/fitness freak. I needed a rest as I got glandular fever and was not feeling too good.

My health is good now but I've put on weight and obviously Im not very fit.

I want to get back to where I was a month ago a.s.a.p as I have a second dahn test in a couple months.

How much regression has occured taking a month off?
Whats the best ways to get back into condition quick.?
How long should I expect it to take before Im at the level of fitness as before?

Thankyou for reading this.
p.s Im female, 25years old, and living somewhere really cold!!!

Answer 1

You could quite possibly get back to peak fitness within two weeks, you'd have to train intensely for the first week, but you'll notice the difference. It will feel hard the first session back, but you know age old adage, no pain no gain.
Good luck with your grading.

Answer 2

A couple of months should be more than enough time to get yourself back into the shape you were in, or to increase your preparedness, prior to your illness.

The thing about illness is, it affects people different ways, and recovery paths are different for each individual. Listen to your body and respect the messages it gives you. Don't try to rush back too hard, too soon. That could simply delay full recovery for a much longer period that necessary.

Take your time to ease back into heavy training over the next month, and if you have a tough day following a harder session, ease off a little to allow your body to recover and wait a few days before pushing a little less hard than the first time.

You must be the ultimate guide to your recovery and full immersion back into training. Remember also, a good instructor will understand if you are still feeling the after effects of an illness or injury when you test, and they will take that into account.

Good luck in your recover, and on your test.

Ken C
9th Dan HapMoosaKi-Do
8th Dan TaeKwon-Do
7th Dan YongChul-Do

Answer 3

Because of what you had, Glandular Fever, Don't push your self too hard, otherwise you'll force a relapse!
Take the full 2 months to get your-self back on track,
You should be able to do it easily, just remember that resting your body after exercise is just as important as the training.

Yes fitness is an important part of a grading ,but having the right attitude and been in the right frame of mind will be the key to getting you through the grading!

Answer 4

Since you are fairly young two to three weeks to get back into shape and that should leave you enough time to get ready for your second dan test without overtraining. One of the things that is always beneficial is if a person can be in tune and listen to their body so that they don't strain or overstress themselves while getting back into shape by training too agressively but at the same time train to optimum performance so that they peak when it is needed such as at the time of your test.

Slight drops in temperature can really mess with your flexibility and create a situation where it is easier for you to pull or tear muscles so I would take the gradual approach and take three weeks to get back into shape and that will leave you a about five weeks of time for intense training to peak. Jogging, easy shadow boxing to start with more vigorous the last of the three weeks, for forms half speed, half power for the first few weeks and then three fourths speed and power the last of the three weeks. After that initial three weeks you should be back to in shape and start doing the first half of each of your forms over again without any rest right away after you have done it once and that will also be beneficial. Do them and your other requirements with ever increasing speed and power. If you don't feel any cringes or tweaks of pulled or strained muscles then press on. On the other hand if you do then back off just a little to give your body a little more time to recover. Some heavy bag work like three and four minute rounds with only a 45 second rest will also give you more power as well as get your endurance up. Try to be at 85% with just ten days left and then you can up your workout if needed the last ten days, or just maintain it and peak at the time of testing. Good luck.

Answer 5

I wouldn't push it to hard because of the illness you had as one other above me said.
best of luck

Answer 6

10 DAYS TO 14 SHOULD DO THE TRICK.!!!