Contributed by – Healthians Team
Planning to start working out again after a long break? Well, that’s one of the best things that you can do for yourself. We know how difficult it can be to find the motivation to leave the couch and hit the gym after days of rest. But, in this case, finding motivation is not enough. You need to know the correct way to ease into a workout regimen. Remember that your body has lost its progress and it needs some time to get back to the level where you left off. So, here in the article are some tips for you to get back to working out after a long break. We hope that you find the best use of them!
Set SMART goals to stay focused
Setting goals help you stay focused and know where exactly you are in your fitness journey. But for that, you need to set SMART goals – Specific, Measurable, Attainable, Realistic, and Time-Sensitive. SMART goal setting is a method that makes sure that you succeed and not wander off from your health journey. For instance, think about these two goals – ‘I want to be healthier’ and ‘I want to lose 10 kgs in one month’. Which goal makes more sense to you? Which is achievable? Clearly, the latter one is a perfect example of a SMART goal and that this is how your goals should also look like.
To learn more about setting SMART goals, click here.
Start with flexibility workouts
When you are getting back to working out, you cannot immediately start doing high-intensity workouts. Even if you were very comfortable with them before, you shouldn’t do them at this point. Right now, your body needs some time to adjust. So, for your first couple of days, flexibility workouts can be the best exercise after a long break. They increase your blood flow and circulation and assist in a range of motion and joint mobility. If you have access to the health clubs then maybe you can sign up for a flexibility class or basic yoga class. Otherwise, there are endless videos on YouTube that you can follow to prep your body.
To learn how yoga can help you manage lifestyle diseases, click here.
Add some cardio moves
Next, along with some stretching or yoga for flexibility, add some cardio exercises in your session. If you have time and the weather permits then going out for a brisk walk or light jog will help you get moving again. Otherwise, treadmill, elliptical, and stationary bike are also great indoor cardio options.
To learn more about cardio, click here.
Gradually start strength training
After flexibility and cardio, gradually incorporate strength training workouts into your routine. The time you have spent resting might have weakened your posterior chain. Since these muscles are important to even sit straight at your desk, you need to incorporate exercises into your routine that improve your posture and develop core strength especially when you are training after a long break. Squats, lunges, and bridges are a few exercises that can help you do so.
Take those rest days regularly
Rest days are a big part of long term wellness. Even though you are taking an off once or twice a week, your body is not taking that off. It is working really hard to repair and replenish your muscles after all the hard work they have been through. So, plan your workout routine in such a way that you get enough rest. 4 days of workout and 1 day of rest is one way of making sure that your rest days and workout days are equally divided.
To learn about the benefits of having a consistent workout routine, click here.
Don’t take a warm-up and a cooldown lightly
Remember the time when you had started working out for the first time? The muscle soreness must have almost convinced you to quit. If you don’t want to experience that kind of pain intensity again, then don’t skip your warmup and cooldown sessions. Warm-ups prep your body for the increase in activity and cooldowns allow your heart rate to get back to normal. Besides, stretching allows the muscles to relax which reduces muscle soreness.
Focus on your form
It is often thought that the time you’ll spend in the gym will decide how much results you’ll get. But in reality, the quality of your exercises and your form matters the most and not the quantity of your exercise. 100 squats will give you no benefits if your shoulders are rounded and your knees are not aligned with your toes. But 25 squats with a perfect form and controlled breathing will definitely make your heart race and your glutes work really hard and give you your desired results.
To learn more about the importance of exercise quality, click here.
Listen to your body
Your body will always tell you when it’s getting too much for it and it needs some rest. All you have got to do is listen to it especially when you are training after a long break. You need to understand the difference between good pain and bad pain. You need to know if the fatigue is just because of increased intensity or something else.
Be accountable to someone (or something)
Fitness need not be a solo journey. Find a friend who is already working out or is starting to work out. Then you both can act as a motivator for each other. However, if you can’t find such a friend, then keeping a journal can also help you. Making a note of your progress will definitely give you the much needed boost.
Getting back to exercising may seem like a challenge but it doesn’t have to be one. Just keep these tips in mind when starting out again and before you’ll know it, you’ll be back to the fitness level where you left it off.
