Ease yourself into your work out regime with these 6 tips to get back into fitness after a break as if you never left.
We all have had those vacations when we fall off the fitness wagon. Too many guilty pleasures, lazy mornings, and late nights. When you come back home, the whole schedule and routine feel like a distant memory. Worry not! In this article, we are sharing some amazing tips that will help you settle back into your workout routine as if you never left.
First things first, when it comes to starting a work out regime after a break, you might be tempted to jump right back into it and pick up where you left off. Word of advice is that you should never do that. Depending on the length of your pause, there may be some changes in your strength, flexibility, and resistance level, all of which should be considered before starting a serious workout plan.
The good news is that getting back in a work out groove is definitely doable, says athletic trainer Jason Cruickshank, ATC, CSCS. All it takes is a little planning, some patience, and a dash of desire.
Start Small
We understand that you don’t want to miss out on more days, and start immediately to pick up right where you left off. But the best possible tip here is to start small and be consistent. Instead of planning high-intensity workouts or starting with the weight that you use to lift, start with medium strength, intensity, and lighter weights to ease yourself into your routine.
Furthermore, instead of planning a six-month workout plan and feeling overwhelmed, try planning a few weeks of workouts at a time. This will help you stay focused and less overwhelmed.
Think of the time and work it took to get to your previous fitness level. You're not being fair to yourself if you think you’ll jump back in at the same spot. Don’t let your pride get the best of you.
Prepare Yourself Mentally
If you have been consistent in your workouts previously, you would know that it leaves your muscles sore in a good way. Starting a workout regime after a pause can cause more soreness than what you must have experienced in the past. Prepare yourself mentally for the challenge of physical and mental fatigue.
In some cases, people experience frustration as they are not able to lift as heavy as they used to or find themselves not at the same fitness level as they were before. You have to consciously remind yourself of the gradual, incremental process to avoid injuries, demotivation, or burnout.
Mentally, stay strong and committed to your progress.
Alignment is the Key
The right alignment and form are the key to getting the most out of any type of workout. As you restart your workout regime, focus on your alignment and form instead of the intensity of the workout. Concentrate on doing the exercises correctly to target the right muscles and create muscle memory.
When people return to their work regimes that are too hot and heavy, they often put themselves at risk of injury.
Stretch for Flexibility
Stretching increases flexibility and mobility in the body. If you are starting a workout regime after a pause, chances are that you might be a little stiffer than usual. Add 15-minute stretching exercises to your workout plan to increase flexibility and mobility. Moreover, you can add a few days of deep stretching yoga to your workout regime if flexibility is one of your main concerns.
Stretching helps the muscles to work effectively, reduces the chance of injury, and increases your range of motion.
*If you have an injury, please consult with your physiotherapist to check what stretches are safe for you to practice.
Plan Multifaceted Workouts
An ideal workout includes cardio, strength training, and stretching. Depending on your needs, form a multifaceted workout plan that covers all the aspects of your fitness goals.
This will also keep things from getting dull as you work with various workouts and target different muscle groups, intensities, and goals during your workout.
For example, you can plan cardio sessions with deep stretching or yoga and a light to medium-intensity warmup with your strength training session. Your workout plans should be serious yet playful, keeping you motivated and leaving you wanting more.
Prioritize Rest
Plan rest days for optimal recovery. Often, people ignore the need for rest, which is crucial for muscle recovery. Don’t forget that “working out is work,” says physical therapist Karena Wu. Rest days can mean completely off days from the workout, or you could practice a mild, low-intensity workout such as yin yoga or tai chi.
Rest time also includes at least 7 to 8 hours of uninterrupted sleep every night. Regular workouts can make you feel fatigued and more tired than usual, but sleep recovery helps provide the body with the rest it needs to perform at its optimal level. You can always opt for an earlier-than-usual bedtime routine to catch up on enough sleep.
Think of your body as the fuel tank of a car that cannot run on empty and the rest as fuel. Focus on consuming a nutritious diet and hydration in addition to sleep to replenish your body.
Regardless of how soon you wish to get back into your fitness routine, it's wiser to start small and be consistent. 4 consistent days in a week are always better than 1 intense day. Always remember that your health is a priority, and the top goal of your workouts should always be to maintain a healthier body instead of a particular shape or size.
If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.
Anam Anjum
Wellness Consultant
+971 52 629 9656