If you’ve taken some time out from working out – whether it is because of illness or injury or if life just got in the way — you could feel overwhelmed with the prospect of getting back into a fitness routine. After all, it may feel frustrating to get your body and your mind used to the regular workout routine after a long break.
Make sure that you keep at the top of your mind the fact that your level of progression is mainly based on:
- Your total time off,
- The cause for the break (surgery, work, children), in addition to
- Your level of fitness prior to it.
Return to a workout routine in a progressive manner. If you begin by placing too big of a stress on your body, you run the risk of injury and a fast regression backwards. Being so sore the following day, that you are hobbling down the stairs, does not show that you’ve had a great workout.
Start With Flexibility Training
Your initial progressive step forward needs to be incorporating a couple of days of flexibility workouts in order to enhance blood flow as well as circulation while helping with a range of motion in addition to joint mobility.
Flexibility is one of the most neglected protocols of fitness routines. Creating these protocols early on will allow your body to readjust properly to the new demands that you will be placing on it. If you have access to gym or personal trainer, sign up for a flexibility or beginner yoga class.
Take Your Time With Getting Back Into A Workout Routine
Just a short amount of time not training at the gym can undo some of the health gains you’ve made. A study published in 2015 in the Journal of Rehabilitation Medicine found that taking a break from physical activity for a mere two weeks could result in a rather substantial reduction of muscle strength and mass. In addition, it could take even longer to gain it back.
It’s about taking a metered approach which starts with just a few minutes a day of cardio and then works up to longer workout routines that incorporate weights. Ultimately, a healthy adult should be working their way toward 150 minutes of exercise a week.
Add Easy Cardio
Depending on your schedule as well as time commitments, try to incorporate light cardiorespiratory workouts after a couple stretching or yoga sessions. If the weather permits, a brisk 20-minute outdoor walk will help invigorate your mind and get your body moving again.
The treadmill, elliptical, and stationary bike are great indoor alternatives. If you had a well-established fitness base prior to a month-long break, your first week may include light jogging as opposed to walking.
While some individuals are excited at the prospect of going back into the gym, it’s also OK to feel a little overwhelmed. Remember to start slowly and ease into things with easy workout routines.
The main thing that will be important when getting back to gym is motivation to do so. This is what a personal trainer can help you with. For more information on how to become a personal trainer yourself, please follow this link.