What do you do when you’ve decided to start getting back into working out? Deciding is the first step but that means now you need to take some action.
To make sure that you can succeed, we want to help you so it doesn’t have to be hard. But with a little bit of forethought and strategy, you can create new habits and start to feel great.
So, don’t feel discouraged when you first get into the swing of things again. Give each of these tips a try to help you return to fitness and reach your goals. Even if you have never been to the gym we have some tips to help you as well.
What Happens To Your Body When You’re Getting Back Into Working Out?
When your body hasn’t been exercised in sometime you muscles lose strength and you can lose cardiovascular capacity. The longer you have been inactive, the more your body is impacted, both internally and externally.
As you start to challenge your body again with exercise you’re going to very quickly start to activate your bodies response.
Your heart will start working harder, your lymph system can flush out toxins and other unhealthy invaders and the blood flow around your body will improve.
But you also need to be aware that the fibres in your muscles may go through some micro tearing as you challenge them again. This is perfectly normal.
However, you need to work with your body, giving it the time to ease back into exercise and build up gradually to a move physical workout.
How Do You Start Exercising Again After A Break?
It’s normal for some people to allow excuses or challenges to derail their exercise plans. But you don’t want to be one of them. It’s possible you lost that previous motivation and routine of going to the gym every week. It happens. But now you need to be intentional about not falling into the same trap as you return to the gym.
So, you need to get clear on your expectations and realistic with your first set of goals. Creating a new habit takes time and you need to be patient, and consistent and think about ways you can support your decision.
5 Hints For Getting Back Into Working Out
1. Slow, Gentle, Gradual
There is often the temptation to ‘jump all in’ with a renewed decision of getting back into working out. One day you’re lounging on the couch, the next you’re trying to do a one hour class of high-intensity or lift 300 pounds. Some start out strong, going to the gym every single day or signing up for every class. Until they stop going again.
Instead of having unrealistic expectations of yourself, start with small commitments.
An important factor in creating new habits is having reachable goals and completing them.
Each time you fulfil your commitment, your brain associates it with success. It is a building block to long-term progress.
The return to the gym must be progressive, not like a rocket that launches and crashes. Come back little by little, getting small wins along the way.
With each week that goes by, you regain your strength, and your body starts to change. You don’t want to risk that and end up injured or losing your enthusiasm.
Another issue that can come up is the delayed soreness (or doms) that can linger for a few days after your sessions. That is why it is important to pace yourself.
Give your body that extra recovery day that it may need when you start again. As your new habit is being reinforced successfully you can increase the intensity and frequency of sessions.
2. Do Something That Is Fun
Luckily, going to the gym no longer means only spending a long time lifting weights. Most gyms are likely to have a wide range of activities to engage in such as:
- body balance
- body pump
- body combat
Directed classes are an excellent alternative to training with machines or dumbbells.
Easing back into the gym can be challenging if you’re feeling daunted or unsure, but don’t let that stop you. Try some alternatives that get you around others that can help and make it fun.
3. Don’t Just Do The Old Familiar Things
On your return to the gym don’t fall into old patterns. As part of your planning and getting back into working out it’s smart to mix up your activities. So, don’t always repeat the same exercises. It’s not good for your body or your brain.
If you only had a weights program last time try something new like a spinning class.
Challenge your body and your comfort zone. Remember what caused you to stop last time and do everything you can to avoid that by keeping your routine fresh.
Plus, think about those little things that help you form new habits. You might like to get your fitness gear ready the night before, put your clothes out and get your bag ready.
Also, schedule your exercise times in your calendar, and train yourself to see that saved time as non-negotiable.
Something else you might like to do is write down how you feel after a great exercise session. You can use this for motivation on another day when you’re not feeling very inspired. Remembering how good you can feel after a workout might just be the thing to get you going.
4. Find An Ally
Training with someone is always more fun than doing it alone.
As you’re getting back into working out having someone join you in training can be a great motivation. If you know someone who goes to the gym, you can join and plan to go to the gym at the same time.
You can create some kind of accountability with each other that keeps you focused.
If you know someone who is in the same situation, who wants to go back to the gym but can’t quite decide on going, you already have company. What a perfect opportunity to set you both up for new healthy habits.
5. Take Advantage Of Advice At The Gym
A logical way to create successful plans is to talk to someone with knowledge and experience.
At the gym, you’ll find personal trainers that will help. You can either sit with them to make plans and then follow it, or you work with them. They will help you safely progress towards your goals with measurable outcomes.
The PT gym programs are often great at taking into account your starting level as you look to get active again.
You might also consider getting the advice of a nutritionist. Having a holistic plan to your goals should include your food intake and personal health. A nutritionalist will help guide you through different phases and meal plan options.
Getting Back Into Working Out Doesn’t Have To Be Hard
As you can see, getting back into the gym workout routine doesn’t have to be hard. The key is set yourself up for success with some simple planning and motivation as you progress.
Try adding some gentle stretching every day, remembering to take care of yourself by cooling down properly too. These things are going to help you with your recovery so you’ll feel better quicker.
Mindset is probably the biggest thing you need to support while you’re getting back into working out. It’s in your thoughts where you decide to give up or keep going.
These tips will hopefully help you to be positive and proactive in making exercise an integral part of your life.