How To Start Working Out Again After A Break
Getting back into your exercise routine after taking a break isn`t always easy, and when one or two missed sessions turns into weeks or months, you might suddenly feel nervous about working out again.
Going back to the gym when you haven`t been for a while can be intimidating, and so can working out at home and not knowing how - or where - to begin.
Here are 8 ways to jumpstart your fitness so you can start working out again today.
Manage your expectations
First thing`s first - be realistic. If you`ve taken some time off, it`s likely you won`t be able to get straight back into what you were doing before. It`s going to take some time, so be patient with yourself.
You might want to start off with bodyweight exercises before you progress to using weights, or do low-intensity cardio to help increase your fitness before you smash out a HIIT session.
Plan when, where and who you`ll work out with
Planning your workouts can include everything from who you`re going to work out with to where and when you`ll be able to exercise.
If you prefer to work out at home, make sure you have the right home gym equipment, or if you`re planning to go back to the gym, renew your membership and ensure you`re comfortable and confident in your environment.
For example, getting enough sleep and having your activewear ready the night before can help take the stress out of a morning workout. A pre-workout snack can give you an energy boost before an evening session, or you can recruit a workout buddy to keep you accountable.
To make sure you give your body the time it needs to recover avoid scheduling high-intensity workouts on consecutive days.
Set purposeful goals
Setting goals - goals that are specific, measurable, achievable, relevant and timely - can help you stay focussed and give you direction, especially if it`s been a while since you last trained.
When your goals are meaningful and designed to add value to your life, you`ll be much more driven to reach them, even as a beginner!
It`s okay to start small, and that might be with just one workout a week. As you begin to form a routine, you can gradually start increasing the frequency of your workouts.
Remember, you`ve had some time off so your body needs to get used to moving again. Going too hard, too fast can lead to fatigue, burnout and increase your risk of injury.
Try shorter workouts
A quick workout can be all you need to start rebuilding your routine - the key is to keep it consistent. When you feel ready, you can begin to challenge yourself with longer workouts.
If you don't have time for a structured workout, try including exercise snacks in your routine. This could be anything that gets you up and moving, from taking the stairs to spending some time at the playground with your kids!
Take it back to basics
Practicing your technique can help reduce your chance of injury - you might already be familiar with lunges, push-ups and squats, but after some time off you might need to retrain your muscles to ensure you`re getting the most out of these movements.
Make rest and recovery the same priority as your workouts
Coming back to your workouts after time off means you`ll be feeling the effects of your training, which is why rest and recovery are so important.
Recovery begins with a good warm-up - getting your muscles warm and your blood flowing will prepare your body for your workout, and when you finish, cool down with stretches that target the muscle groups you`ve just trained.
Join a fitness challenge
Challenging yourself is a great way to help you get back into a routine when you've been out of action for a while.
Embrace healthy habits
It`s important to consider your fitness journey beyond your workouts - your nutrition, sleep habits, and hydration are all key components to a healthy lifestyle and will help you feel and perform at your best.
