We’ve all had time off from exercising, this might be seasonal, or it could be because life has gotten too hectic. Getting back into exercise and going to the gym can be intimidating and extremely difficult. I find it pretty difficult mustering the energy to get back into the gym when I’ve been on holiday for a few weeks. A couple of years back I took some time off – six months later I finally went to the gym.
When you’re not in the habit of working out, you can end up losing progress. There are a few things to be aware of when you’re getting back into exercise, regardless of if the break has been for a week, month or even a year!
Here are some tips to help you ease your way back into fitness and build a routine.
1. Go for two weeks straight
It can take up to 2 months to actually create a habit, but research indicates that people are more likely to stick to something if they have dedicated time to it. A lot of online articles say that it takes 21 days to break or create a new habit.
I would suggest going to the gym for 2 weeks straight (not every day), but 3 or 4 times a week to develop a habit. If you’ve got other commitments, you might want to plan ahead.
2. Don’t overdo it
Ease back into exercise, as it can be overwhelming at first. Jumping straight into a rigorous routine can feel too exhausting mentally and physically! If I ever have any time off from exercising, I find starting slowly really does help build momentum.
If you’re weightlifting, consider full body workouts rather than focusing on one or two core muscles. On top of this, you might want to consider lifting lighter weights too. You can ease back into training by working out at home; for gym mats, be sure to visit the Eveque website.
3. Focus on form
Increasing weight can give you a buzz and helps gradually improve your strength. However, incorrect form can lead to injuries.
An incorrect technique could lead to poor joint stability. When getting back into exercise, ensure that you are lifting manageable weights and try to correct your form. You can always increase the weight when you are more comfortable with the movement.
There are several videos online that will guide you through the correct form, and common mistakes.
4. Get 8 hours sleep
Sleep deprivation can make you gain weight and it is also bad for mental health. Sleep is extremely important as it is catabolic to muscle growth.
Aim to get 8 hours of sleep per night as poor sleep can negatively impact human growth and your hormone levels. For further information be sure to check out this article.
5. Start with a warm-up and end with a warm-down
Warm-ups help prepare the body for exercise by gradually increasing the heartrate and blood circulation. Stretching muscles helps them prepare for physical activity and can prevent injury.
Make sure you end your exercise with a warm down as your heart is still beating fast and your temperature is high. A warm-down will aid your body’s recovery and stretching can help lengthen the muscle.
Thanks for reading, be sure to share your favourite tips in the comments below.