Sometimes life happens, and one of the most overlooked aspects during that phase is your health. All of a sudden, your training routine goes from regular to non-existent.
Well, that happens to the best of us. However, it is what you do after the intermission that makes a huge difference. Don’t fret if you do not have a plan in place. We’ve got something for you. We have listed everything you need to keep in mind to get back to training.
If you’re a fitness junkie, you must already know the essence of gearing up and stretching. So, we’re sorted there. Apart from that, here are the 7 best ways you can get back to training after a long haul.
Abide By The ‘Five-Minute Rule’
When you’re just getting back into the swing of things, you tend to push yourself through for a 30-minute or an hour-long workout session. This often leads to giving up before even getting started.
If a long training session feels overwhelming, commit to just five minutes.
Batch your entire training session, and if after five minutes into any training, you feel exhausted, then you can be done for the day. By repeating this procedure every day, you’ll notice that once you are up and moving, you will feel motivated, and want to keep going.
Start with five to seven minutes during the initial phase and experience incremental growth subsequently.
Refrain From Expecting Instant Results
Taking time away from exercise will mean you may have lost some muscle bulk, cardiovascular fitness, and strength. Due to that, you’re likely to spend more time shedding a few inches, running a shorter distance, and building your core strength than before.
After getting back from the break, your training sessions won’t reap instant results – don’t let that drag you down.
Focus on building consistency and strength as that will immensely contribute to your overall training results instead.
Don’t Hop On To Where You Left
A study reveals that if you’ve been inactive for two weeks or more, then you might end up losing muscle strength. In that case, if you start training from where you had left, you might end up straining your muscles.
The consequence of this will be further loss of muscle strength and soreness.
To avert this, discuss with your trainer and plan out a revamped version of your previous training session. This will ensure that you work out at a systematic pace as per your current capabilities and achieve constant results instead of becoming lethargic and inactive for good.
Set Small And Realistic Goals
Rushing into an intense workout session that you may have been doing before may increase the risk of injury. To minimize the risk of injury and to increase your overall development set small and realistic goals. This will facilitate steady progress and allow you to reach your goals sooner.
A smaller, achievable goal such as becoming consistent at attaining training sessions thrice a week is more realistic than setting the goal of training every single day when you’re just back after a long break.
This will help you achieve those small goals.
Don’t allow a setback to derail your fitness journey.
Take More Time To Warm-Up
A long warm-up will increase your muscle temperature, oxygen becomes more available to your muscles, allowing them to contract and relax more easily – so you’ll be able to perform strenuous tasks with ease.
You can do some yoga moves, core-specific exercises, dynamic stretches, and then start your training.
Once you’ve prepared your body, you’ll be ready to make the most of your training session.
Remember, warm-ups are not an essential part of your workout sessions. They serve more for a mental preparation against your body telling you – “I can’t”.
Prepare To The Tee
Pack your workout gears, meals, pre-workout proteins, and print the session the day before. Pen down a set of exercises you’ll do at the training session to prepare yourself mentally.
This way, you won’t get bogged down by the influx of exercises you need to do at the start of your training sessions after the long haul.
Be Patient And Kick Off Your Ego
As the saying goes, Patience is a virtue. At the outset, you may feel devastated when you find yourself not being able to do the things you used to do before. A sudden urge to stop the training sessions will hover around your head as you’re not witnessing instant results.
All of this eventually breeds a lowered self-esteem and you start comparing yourself to others. Kick-off that ego and be patient – just do your best to strengthen your body again.
Take it one day at a time.
Take Home Message:
When you start to train again, take it easy and don’t rush through the process. Take sufficient time to rebuild your base and the rest will follow.
Be patient with your body and set achievable expectations aligned with your current position, this may take anywhere from 3-5 sessions upward to get back to where you were – but it will come back.
Don’t let that zeal for fitness die. Bounce back, you’ve got this!
Still not feeling confident enough? Let us hand-hold you through this.
You can RE-start your fitness and break your own records. Yes, we say that with full conviction. Get in touch with us to shed off those unnecessary doubts and to kick-start your fitness journey again.