Back to Fitness
Exciting times, nervous times, strange times, but none the less, the time has come and we are getting back into the gym, and back to fitness.
Photo courtesy of author.
This might sound obvious but you are weaker, slower, and are less able as you once were. Unless you’ve managed to keep training normally during this past year or more then it’s only natural that you’ll have taken a step back. This isn’t necessarily a bad thing as it will have allowed for your body to recover from any niggling injuries you may have had, it will have hopefully reminded you of how much you enjoy training and keeping fit and above all else it will now be even easier to make progressive fitness steps before you hit that dreaded strength/speed/fitness/weight plateau.
Return safely – take it sensibly and do not rush.
So, what can you expect after suffering this set back to your previous fitness levels?
Most importantly you want to return safely to your training and gym routines. The previous healthier you will return so no need to be nervous, no need to be worried, you should be excited, buzzing and looking forward to the journey ahead. The journey is yours, you can take which ever route you decide and aim at those short, medium and long term personal goals once more.
To get to those goals you should take on this one bit of guidance and advice; Take it sensibly – Do not rush!
Your body will need your help to achieve success. Therefore here are 5 points to take on board for you to help yourself to return to fitness and aim towards achieving your fitness goals.
Return to fitness, 5 top advice tips
- Start at 60. What ever numbers you are used to training at then reduce them down to 60%. Over the first 4 weeks back you can increase by up to 10% weekly before testing your limits. For example if you are used to squatting 50kg for 10 reps then start at 30kg for 10 reps and increase up to 35kg week 2 and so on. Or if you are used to running 5km in 20 mins then start your first one paced to finish in 28 mins and then week 2 up to 26mins etc.
- Allow recovery days. If you are used to training daily then start with a recovery day in between each training day, this can be a day of rest or of a lighter training day with something involving maybe swimming, walking, flexibility yoga etc. Your body will need recovery as it is reminded and almost retrained into repairing itself after your workout days.
- Treat your body as a temple. Look after your body as you put it through it’s workouts. You can do this by thinking about staying hydrated, stretching and mobilising joints in your free time, eating balanced meals including proteins, sleeping well and trying not to have any unwanted extra stresses.
- Avoid explosions. There are many types of training techniques that cause the body to use full force such as sprinting or plyometric movements. These are very effective training techniques and can really help to achieve specific goals but do not start them within your first few weeks of getting back to workout training. Again once you’ve had a few weeks back then ease them into your training routines.
- Respect your body warnings. If you start to feel any pains or discomfort within movements then stop those actions. The body is trying to tell you it is not ready. Yes, you will have aches and pains within your muscles and this is normal but there is a difference between an ache that is caused by working out to a pain or discomfort caused by something wrong within the workout, wether this just be your body not ready yet or possible bad form then stop, rest and if needed get it checked.
Enjoy the feel good.
You will love getting back to fitness and you’ll see and feel the benefits of working out and becoming healthier. Creating your new fitness routines and sticking to them can create such an internal feel good especially at the beginning when the results and improvements happen the quickest.
Stay safe and enjoy your return!
You just read another post from In Fitness And In Health: a health and fitness community dedicated to sharing knowledge, lessons, and suggestions to living happier, healthier lives.
If you’d like to join our newsletter and receive more stories like this one, tap here.
