Everyone gets off the track sometimes. It can be anything from a new job, family commitments, new city or sometimes you just need a break. Then all of a sudden your exercise regime goes from regular to non existent. Initially you miss a few workouts and then you end up not going at all. Sometimes getting back into training needs more work than the actual training itself. There are so many aspects to consider and with the current boom of fitness industry you don?t know what kind of workout to start from or to which gym to join and sometimes you end up wondering do I really need a gym.
So here we?re just decoding the process into simple steps to help you make a better decision that suits your needs.
- Start with something easy - Doing too much too soon can overwhelm you mentally. If you are really struggling to get back into exercising and feeling totally overwhelmed by it all, sometimes it can be useful to just start with something easy. If going to do a big weights session at the gym is too much, then get outside and go for a brisk walk or a light jog, just to get moving. As soon as you start with something small and feel good from that, you?ll want to continue on and get back into your healthy habits.
- What works for ?YOU? - Sometimes due to circumstances you can start off with only 1 day a week, great. Start off with only that which works best for you. It?s not a rule to workout 5 days a week at any cost. Ease into the schedule instead of overwhelming yourself physically or mentally.
- Three key components - When you're getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. Combined, all three components will give you the most longevity with your goals. And always remember to go at your own pace and listen to your body.
- Don't forget to take those rest days - Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. When you take a day off, your body isn't. It's actually working very hard to repair and replenish itself after all the work you put it through. "Rest days are key to long-term wellness. This is a lifestyle you're creating now, so be realistic about your frequency.
- Don?t just think gym - Being fit and healthy isn?t just about going to the gym every day. Find ways to mix up your workouts and incorporate other exercises that you enjoy into your routine. Picking up social sports, going for a run, or simply walking your dog are all great ways to stay fit and healthy.
- Warm Up / Cool Down - A good?warm-uppreps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate. Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout. A?proper cool-down session?can reduce some of this soreness.
Gym Buddy - Workout buddies
?unite! It?s very easy to pull out of your workout if it?s just yourself you have to answer to. Having a friend, work colleague or family member to workout with is a great way to boost motivation, hold each other accountable and stick to your workout routine. It also adds a social aspect, which brings a little more fun back into working out.