Returning To Fitness After A Break
We work hard all year and the holidays are a great time to enjoy a break. While it is reasonable to want to take a small step back from the stress of work and heavy exercise, a lot of people find getting back into the gym after a long break a difficult feat.
In just a few short weeks, we can lose some of our physical strength and motivation. There is no need to be discouraged, however. Whether you've taken a short break or a long vacation from your usual training routine, these simple steps will make returning to the ring easy and even fun.
You might think all you need to do is hop back into the studio and get going. However, it's essential to take the time to center yourself and mentally prepare for this welcomed lifestyle change.
Set New Goals And Try New Things To Get Excited About Working Out
After a long break from exercise, your motivation to start again might not be very high. If the thought of exercise seems boring, then try setting brand new fitness goals. Better yet, consider trying a brand new workout routine altogether.
You may want to take up strength training and lifting weights, or try some flexibility workouts like yoga. You might like to try out a sports activity like boxing, tennis, or dance. Challenge yourself to that fitness class or Gloveworx training session you've always wanted to try.
Building up a new exercise habit is an exciting way of getting back into the gym after a long break.
Go Fitness Shopping- New Workout Clothes, New Music, New Workout Gear
What's more motivating than expanding your gym bag? While you are out doing your usual holiday shopping, try to include some workout essentials in your basket. Having new workout clothes and accessories can actually make working out more fun. Hey, you'll at least enjoy showing them off, right?
Updating your workout music playlist can also make your workouts feel fresh and new, preventing boredom.
Create A Workout Tribe
Sometimes we need some encouragement from the outside. Creating your fitness tribe - a group of friends with fitness goals like yours-- or even a workout buddy can help keep you on track. You can work out together, discuss your progress, share advice, and use the gym time to socialize. This group can help you reach your fitness goals while making workouts more fun.
Get Organized - Plan And Schedule Workouts In Advance
If you treat your workouts like business meetings or doctor's appointments, you are more likely to stick to them. Make exercise a habit for the new year. Having a set workout plan and scheduled workouts for the week can help you to feel more focused and motivated.
Now that you are motivated, organized, and geared up, let's start training again.
Assess Your Fitness Before And After The Break
After a few weeks of little to no physical activity, you can expect some changes in your body. Before you dive back into your usual routine, you need to take some time to find out just how much the break could have set you back.
It is a good idea to take note of your fitness level before the holidays so that you can have something to compare them to.
Simple fitness tests:
Here are some simple tests you can do to assess your fitness level before getting back in the ring.
- Reps-per minute: set a timer to one minute and do any of the following exercises in proper form: sit-ups, squats, push-ups, or any other exercise that challenges the muscles. Note how many you can perform in a minute and write it down. Perform this exercise again after about two weeks of exercising or not exercising and note the difference in your performance.
- One-mile walk or jog: after warming up, set a timer and walk or jog as fast as you comfortably and safely can for one mile. Note how long it took and write it down. Perform this exercise again after about two weeks of exercising or not exercising and note the difference.
How much your break set you back depends on how in shape you were beforehand. The more in shape you were, the less the impact.
After just two weeks of inactivity, the amount of blood in the body begins to decrease. A measure called VO2max, which measures the maximum amount of oxygen you can use during intense exercise-- decreases after about two weeks. You can lose up to 15% of it after two months of inactivity. Strength and muscle tone that you have developed over the years (not just before your break) also start to decline after about a month without training.
But it's not all bad news. Luckily, due to muscle memory, you will likely regain your fitness back faster rather than having to start from scratch.
Consult Your Physician If You Have Pre-existing Medical Conditions
You have heard before that you should consult your doctor before starting any new exercise program. While for most people, a few weeks off from their regular fitness routine will not require another visit, it may be necessary for those who already have certain health issues, like heart and lung problems.
Since the break from exercise will have affected your fitness levels, heart, and lung capacity, it is wise to have a thorough checkup to make sure it is safe to start again and to be advised on which form of exercise is safest for you.
Getting Started: Things To Do During Workout
Getting started after a break is the hard part, but once your in, you'll feel like new, and the energy will be contagious. Here are a few ways to make getting started easier.
It is better to start exercising at a slightly less intense pace than you did when you first left off. Your fitness test should give you an indication of how much fitness you've lost. With time you can gradually increase the intensity with every new workout.
Getting started is sometimes the hardest part, whether it's a lack of motivation or not knowing where to start. Consider hiring a personal trainer or fitness coach who will give you a personalized plan to get your fitness restarted. We have tons of Gloveworx coaches who are ready to help you get back on track with your fitness goals.
Include More Flexibility And Warm-Up Exercises
Warm-up and flexibility exercises are necessary for every workout. Dynamic stretching can provide many benefits, like preventing injury and ensuring a quicker recovery after intense workouts. After a break from exercise, warming up and stretching properly is even more important as your flexibility may have decreased, making you more prone to injury and soreness.
Stretching doesn't only have to be a warm-up or cool down, either. Try including some flexibility workouts into your routine. Workouts such as yoga or pilates are a great way to get started after a long break.
Eating To Get Back Into Shape
You're going to need all of the energy you can get while restarting your fitness goals. While getting back on track with your fitness routine is important, eating well is just as necessary. Food is what fuels your workouts, so you'll want to be conscious of what you're eating.
Get Your Eating Right Again
During the holidays, you may have indulged in some unhealthy treats. Now that you are exercising again, it is time to clean up the diet. All those rich foods you ate during the break can affect your fitness and how you feel when you are working out. They can make you feel bloated, heavy, and tired.
If you want to feel more energetic and motivated to exercise, you need to eat plenty of fresh fruit and vegetables, lean protein, and whole grains. Taking a quality multivitamin supplement will help too. These foods will energize you the correct way.
Drink Plenty Of Water
Good hydration is always important but even more important after the holidays as all of that rich food and festive drinking can leave us dehydrated and feeling lethargic, affecting our workout performance. Drinking water can help undo that damage and make our new workouts so much easier.
Ease Back into Things
There is no need to rush back into working out. Rushing back into things can lead to injury, which can set you back even more. With a bit of patience, a positive attitude, and consistency, you can get back into your usual routine in no time. When you're ready, schedule a training session and start making progress again!