Regular exercise is essential. Sport can benefit your general well-being and get back into shape. to achieve this, it is essential to find a way to schedule a few sports sessions per week to avoid a sedentary lifestyle and keep in good Body condition.
However, life sometimes decides otherwise, and the rest of your life can sometimes put a strain on your motivation. It’s hard to maintain a healthy lifestyle when your schedule tends to suck all your energy out, and things become even more complicated. And sometime after that long period of confinement.
It can be a challenge to get back into physical activity after a long period of inactivity because it’s so hard to get back in the saddle. Difficult, but not impossible! On the contrary, once you resume the sport, there is little chance that you will give up again. It’s just a matter of doing it properly so that the restart is not too aggressive, and the results are there.
5 Tips to Get Back Into Exercise
Get Back Into Exercise after a Break is mainly a question of purpose. You can’t expect to get back into a proper sports routine after a long period of inactivity without having a clear idea of what you want to accomplish. A clear goal is still the best source of motivation, the one that will keep you in sport and help you achieve great things! We all have a different source of motivation for doing sports. You may want to transform your physique, improve your cardio, refine your size, tone your body, build muscle, or maybe you just want to feel better about yourself.
SET ACHIEVABLE GOALS
These goals are only for you, but it is essential to set them as early as possible, even (and especially) when you are considering resuming physical activity. It’s okay to set small steps to accomplish, and that’s the best way to avoid being “scared” by more ambitious goals. Start by setting yourself 3 hours of sports during the week. You can plan your Workout by varying sports activities such as a swimming session, a weight training session, group lessons in the gym, and a bit of running.
When you’re ready to start, don’t make the mistake of trying to jump ahead. Recovery should be gradual in terms of frequency and intensity. You need to pay attention to all the essential variables such as hydration, warm-up, and stretching! This will make it easier for you to recover and should encourage you to continue if possible. Getting back into the sport doesn’t automatically mean working out in the gym, quite the contrary. You’re spoilt for choice when it comes to physical exercise, so don’t hesitate to try a variety of tasks. The most important thing is to find activities that you enjoy. You can alternate between sessions in a gym near you, sessions at home, and why not vary with something different like a team sport.
WORRY ABOUT YOURSELF
There is no requirement regarding the frequency of training, but it is better to follow the same advice as for a diet. The more drastic and binding the changes are, the less likely you are to continue. You don’t think it’s wise to starve yourself overnight to lose fat. It may work for a few days, but the more time passes, the more frustrating it will be. For sports, it’s the same, going from zero to six sessions a week is the best way to give up as quickly as you (re)started. You must be patient and gradually increase the length and number of sessions you can do per week. In the medium and long term, it is always wiser.
WARMING UP EFFECTIVELY
After a long stop, it is not recommended to go headlong into your session. You will have to spend time warming up to train in the best conditions and avoid small aches and pains that could discourage you from continuing. Your muscular and cardio-vascular condition is worse after a stop. It’s the same problem for your flexibility and endurance. You can’t expect to perform in the same way, which is why it is essential to increase the intensity of your Workout very slowly during the warm-up.
- 5 to 7 minutes of cardiovascular warm-up
These first few minutes raise not only your heart rate but also your body temperature. Your joints will be better “lubricated,” and this is the ideal time to prepare mentally for the session that follows.
You can use any cardio machine or, if you are training outdoors or without equipment, you can choose to do a short jog or even more straightforward exercises such as jumping jacks or knee lifts.
- 3 to 5 minutes to warm up your joints.
Faster than the cardiovascular warm-up, the joint warm-up consists of mobilizing the joints you will use during your Workout. Do you plan to do the lower body and work the buttocks, quadriceps? The mobilized bones will be the hips, knees, and ankles. You can also spend some time on your spine and shoulders to be in the best possible condition.
The aim is to “prepare” the joints to work in large amplitudes, with heavy workloads, so you can use ballistic movements to improve your joint range of motion.
- 3 to 5 minutes of muscular warm-up
In a sports session, whatever the activity, the muscles are solicited and put to the test! This is perhaps the most critical step to avoid being militated during the session. It is imperative to start very “light” before increasing the intensity (and load) of work. Don’t hesitate to take your time and repeat the movements without weight or with a very light load before gradually increasing until you reach the maximum intensity.
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CHOOSING THE RIGHT STRENGTH TRAINING
Before starting a session, it is essential to know which the most regular exercises are to use. For a return to sport, it is necessary to select movements that respond to a problem: stimulate without annihilating! In other words, the exercises must be practical while remaining “affordable” technically speaking. You must be able to perform them well even after several months of inactivity, without choosing effortless movements that would not cause adaptation. It’s quite an art!
Ideally, you should choose compound movements that you don’t have too much difficulty with to stabilize yourself. As the sessions progress, you can consider adding “less stable” but more functional exercises.
For example, you can start your program by adding thigh presses or hack squat to your lower body workout. If you feel you can make the exercises more complex after four or five sessions, you can add free squats with good posture to avoid injury. Machines can be used, but you may well be able to find similarly exciting alternatives if you decide to return to the sport with activities that do not include weight room training.