Come back below your level
Physical Activity and Sport · Beginner
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Muscle recovers faster than tendon: that's where comeback injuries happen.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Half of what you think
First week: half of what seems reasonable today, not half of what you used to do.
You should finish feeling you went easy. That's the goal.
20 minFrequency before intensity
Second week: same load, one more session.
Repeating moderate stimuli adapts connective tissue better than one big one.
20 minThe next-day criterion
If 24 hours later you feel the same or better, the dose was right. If worse, you overdid it.
This holds even if you felt fine during the session.
2 min