Returning To Physical Exercise After A Long Break

5 Tips When Returning To Physical Exercise After A Long Break

Have you decided to return to your exercise and a healthy lifestyle again? That’s nice, but your break was too long. Now you are ready to get sweaty again to achieve the desired results.

But are you truly ready to embark on this long and painstaking journey after a long time?

Be careful not to fall into the trap and find yourself in the gap between desire and capability. Keep in mind that it is extremely difficult to return to fitness after a period of rest.

You Had A Major Break In Exercising

Getting fit is one of the initial things about a healthy and quality lifestyle. According to Mayo Clinic, with good fitness and physical health, you will feel good, look phenomenal and have the energy to perform your daily tasks without any difficulties.

However, one of the problems with incorporating more physical activity into your daily plan is how to get out of your chair and start exercising. You know you should be more active, but sometimes the step from “knowing” to “practising” is much harder than it might seem at first glance.

You Cannot Continue With The Same Capacity

Unlike working in the office, you can’t just simply go back to your same exercise routine. You have to understand that your physical abilities are not the same after a long period of time. Your muscles are sort of becoming collateral damage due to your rest.

However, it depends on the time span when you had your last workout.

If you take, say, two weeks break, you could lose 5-7% of your aerobic capacity. Not much, indeed. But, a three-month break could increase that level by 25-30%.

According to Runner’s World, if you want to start running again or maybe have some fitness regimen, do not overdo it in the beginning as it can lead to various injuries.

It’s best to simply enjoy exercise or recreation, and you will achieve better results by exercising easily, than focusing desperately on your next sporting goal.

Don’t set yourself too high fitness goals, though you may have found yourself under pressure. To get active again, we give you a complete fitness program that is safe for almost everyone.

Gaining fitness

1. Set goals

Goals motivate you to become active. Start with simple goals. For example, try to be active almost every day, and then move on to more comprehensive goals.

People who can stay physically active for six months usually manage to turn a regular activity into a habit. Strive to set realistic goals that you can reach. People easily become discouraged and give up goals if they seem unattainable.

Also, specify your goals and how long will it take you to reach them.

If you have or are at risk of some health problems, one of your goals should be to solve or avoid them. Your goals may also be to reduce or gain weight.

To accomplish your goals, it may be helpful to set specific tasks in terms of your activities. These tasks should also be achievable and well-defined. These examples may inspire you:

•     “I will stretch before and after physical activity”.
•     “I’ll be walking for 30 minutes 3 days a week”.
•     “I will do strength exercises 2 days a week”.

Once you have decided what your goals are (check some of the most common fitness goals here), write them down on a piece of paper and keep it in a visible place. A glance at the paper every day can boost your motivation.

Once you accomplish your goals, set new ones.

2. Prepare Your Equipment

Your outfit can be simple, for example, just sneakers. Wear footwear that is comfortable and fits and supports you well. If you plan to ride a bike, make sure it is adjusted to your height and arm length. If you decide to buy an exercise device, learn how to adjust it to fit your dimensions and endurance.

Don’t forget about hydration. It is especially important when you start exercising after a long break. Therefore, always have a bottle of water or a tea nearby.

However, when thinking about hydration and fluid intake, do not forget that the quality of the water bottle is of the utmost importance.

Many of the bottles are made of ordinary plastic. When used for a long time, such bottles lose quality and even release some of the substances harmful to our organisms.

That is why it is important to opt for a high-quality water bottle. In this regard, the Kool8 reusable water bottle is one of the products you cannot go wrong with. The inner of this bottle is made out of stainless steel, so there is no risk of damage or releasing substances that are harmful to our body.

This bottle is designed to withstand the temperature of the liquid so that your green tea will stay warm and the water will maintain the temperature level that suits you.

Also, you can find this water bottle in many different colours, so your training will be a real pleasure. In addition to water, don’t forget about extra things like a towel or extra active laundry that will come in handy when training.

3. Eating Habits

Unfortunately, it is very difficult to correct bad eating habits. However, it is not realistic to drastically reduce your calorie intake.

Energy drinks are important when you need instant energy and electrolytes over a long period, but what you consume for the rest of the time also affects your performance.

So, avoid alcohol, eat fewer sweets and more protein, green vegetables and unprocessed carbohydrates. It may be best to follow the trend of preparing healthy shakes. They can be made from fresh fruits and vegetables, and if you buy a high-powered smoothie blender, the whole preparation process will be quick and easy.

According to GiftWits, these blenders are ideal for preparing pre-workout milkshakes or protein recovery drinks. With these and similar blenders, you often get instructions on how to prepare healthy foods, so this can help if you are short on ideas. Otherwise, let your imagination run wild.

4. Don’t Make Comparisons

Focusing on your own goal can be very difficult when the rest of the people in your surroundings are diligently training and are on track to achieve big goals.

If your best friend is training at high intensity, you should not compare your fitness to his fitness because you will feel inferior. It can weaken your will, make you vulnerable and make you give up.

5. Be Patient

Success does not come overnight so you need to constantly work and thrive. However, patience is the most important thing in the complete exercise process. So, good luck!

Guest Article.