Best Way To Start Back Working Out – So you’ve had a long hiatus from exercise and want to get back into your exercise routine. Welcome to the comeback club! You’re definitely not alone—everyone who’s exercised for a long time has had periods when they couldn’t exercise. It comes with the territory!
If you’ve had to give up exercise due to injury, lack of motivation or life circumstances, know that we all have.
Best Way To Start Back Working Out
So let’s take a look at how to get back into training, the best approach to getting back in shape, and some of the pitfalls that can stand in the way of your big comeback (and how to avoid them!). Here are six best practices to get you from where you are to where you want to be, including:
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Regardless of your motivation for exercising—whether you’re looking to improve your overall health or prepare for an event—you’ll end up spending a lot of time exercising. So, make sure you get something you’ll love!
It may sound cliché, but you have to enjoy the journey. Enjoying what you’re doing will not only make your workouts more fun, but it’ll also make it more likely that you’ll come back again and again, even when you’re not feeling the most motivated.
Trying to decide which workout to do? Look at what you have done in the past – did you get any pleasure from your exercise, or was it just work and a means to an end? If it’s the latter, it might be time to find a new workout or introduce a new type of workout as part of your overall plan (see step six for more on workout plans!).
As you begin to plan for your big gains, first take the time to look at how you used to train and how you see yourself now as you regain your fitness and strength. Should it be the same? Would you be interested in trying something new? When you start again, it’s a good time to experiment and possibly discover a new love for a different kind of exercise.
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There are many good reasons to do this, other than the sheer joy of learning a new activity. For example, if your previous workout resulted in an injury that kept you out of the sport, supplementing (or replacing) your old workout with a new type can help you prevent future injuries.
There’s a reason why we see professional athletes of all sports turning to activities like strength training, yoga, pilates and mobility exercises to supplement their full-time sports. Adding variety to your exercise plan means you use more muscles in a wider variety of movements. This creates a better balance of strength and mobility in your body, leading to improved overall fitness and increased resistance to injury.
Variety may be just the thing you need to keep your motivation high and reduce your risk of injury.
Yes, it is really important. Technically it should be number 1 on our list, but it’s number 3 because, well, it’s boring. However, talking to a health professional is the first thing you should do after taking a break from training. Even professional athletes work with medical staff to make sure they can perform the activities they demand of their bodies, so it’s important that you do the same.
How To Get Back Into Working Out After A Long Break
For example, if you’re returning to activity after an injury, working with a health professional to make sure you don’t go too fast will mean you can return to training at the right time and prevent the chance of re-injury. and another long layoff.
If your break wasn’t due to injury, you can pick up where you left off, but your body isn’t actually where you left off! Getting a general health checkup from your doctor will give you peace of mind that you’re doing everything right and that your body is ready to do what you ask of it.
Okay, we’re going to dig deep here: the desire to move is inherent in humans. You were made to move and that’s important, especially in a time when we don’t need to move as much to survive. So it’s no surprise that you want to exercise – but why do you want to start exercising again?
If you can be very honest with yourself and answer this question, it will help you decide what type of exercise you want to do and how much time you want to spend on it. And when your motivation falters, it will help you keep going.
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Ultimately, your ability to achieve your goals comes down to identifying the reason you want to exercise, whether it’s to lose weight, complete your first 5k, or even become a professional athlete.
When you start your new training plan, it is very common to be very motivated. You do something new, feel good about doing something healthy for yourself again, and pretty soon you start to see some physical and mental health benefits. Things couldn’t be better! Inevitably, however, this initial feeling may not last. That’s why the gym is packed in January and empty in February every year.
Knowing your reason for exercising and actively reminding yourself of it will help you get through that inevitable motivation slump. Okay, that’s deep enough. Find out why you want to exercise and you’ll still be there in February (and beyond!).
Unfortunately, fitness is not static. When you increase your physical activity, your body adapts to the new stress and increases your fitness level. Conversely, when you reduce or stop being active, your body adapts to this new level and your overall fitness declines.
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Yes, there are more nuances in fitness, but this is a general trend. So if you’ve had a long break from being active, your fitness level will inevitably decline over time. The good news is that by systematically and purposefully resuming activity and exercise, you can – and will! – restore your physical form.
The difficulty for many of us can be the “in between” period between when you start again and when you regain your previous level of fitness. Many factors can determine how long it takes to get back to where you once were, including length of rest, injuries, health issues, age, and even genetics.
Consistency is important here. If you have a plan, give it time to work. It can be wonderful to embrace – and dare I say, even enjoy – the sometimes-challenging process as you watch your fitness and overall health slowly but steadily return.
Another consideration: Do you really want to get back to your previous fitness level? This seems like a silly question, but there are two cases worth considering.
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Athletes or former athletes, you know who you are. You are likely to be very competitive, always striving to be faster than others, and have probably played sports at a high level in the past.
You (the group I belong to) are facing a difficult dilemma. Your previous level of fitness was probably very high, so you need to carefully decide whether you really want to return to that level of fitness. It has great benefits, but it has great costs. The time commitment and emotional investment required may be unnecessary or even possible depending on your goals and other responsibilities. Going back to a lower level of fitness is normal and healthy, but only you can decide what’s right for you.
The second case is those who want to take their fitness to a level they have never experienced before. This means that you want to return to your previous level of fitness and then surpass it.
This can be very positive and have huge physical and mental benefits for your health, but remember that fitness is not static. So to surpass your previous performance will require longer and ultimately higher levels of practice.
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The key here will be to slowly increase the amount and type of exercise you do as part of a training plan that includes rest days and nutrition (again, more on this in step six!).
Be honest: Do you know what you’re going to do before you exercise? And if so, is it very similar from week to week? If you learned most of what you know about exercise from your high school PE teacher or soccer coach, it’s important to understand that the science of exercise has come a long way since our childhood.
This does not mean that what you learned was wrong – it is probably a very good foundation and got you to where you are now. However, a refresher on sports and exercise may be just what you need to help start your fitness journey.
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