Last year was eventful for our athletes. For example, Yaroslava Maguchykh managed to break the world record in the women's high jump. This is reported by WomanEL with reference to FBC.net.ua. We should all learn from Yaroslava and take her example. But for this, of course, it is worth working hard and sweating a lot. Don't know how to return to training after a break? Maybe you got injured, got sick, or were just carried away by the New Year's celebration. We understand you.
ContentHow to return to training after a breakThe best exercises to start playing sports againHow to avoid injuries
No matter why you stopped playing sports (life happens!), there are several strategies that will help you regain your strength and return to a stable regime.
How to get back into training after a break
There are many ways to get back into training. But here are the top five strategies recommended by coaches.
- Start walking. Walking is a great way to get back into exercise. It's also low-impact and accessible to most people, regardless of their fitness level.
- Work with a personal trainer. First, you're more likely to agree on what you're paying for (aside from the usual gym membership). Second, a trainer can keep you in check as you progress through your fitness journey. Finally, a trainer can make sure your workouts are safe and effective (and you don't have to do all the research yourself). If you think you could use some extra training and motivation, it might be worth the investment.
- Try group fitness. Bringing a work buddy along to a class or group workout is a great way to get back into exercise. It also provides the safety and security you need when visiting unfamiliar places. Plus, as you start to build relationships and socialize in these group spaces, it can motivate you to keep exercising. The camaraderie you create at fitness centers is part of a healthy lifestyle.
- Plan your workouts like you plan your meetings. Make yourself and your fitness goals a priority, just like all the other important things in your life. This point is the most difficult for many, because it is easier for us to “selflessly” help others, but when we need to do the same for ourselves, we can feel selfish. Remember that you are just as important and deserve the same attention that you give to others. Don't be afraid to schedule time for physical exercises and make them a mandatory element of your weekly routine.
- Start slowly. Often, people who are new to exercise tend to start with an hour a day, five days a week. While this is a great goal, it can often be unsustainable if you haven’t been exercising regularly. Try starting with 30 minutes three days a week. Not only is this doable, but if you’re successful at it for four to six weeks, it will give you the confidence to gradually add another day of exercise a week (or even another 15 minutes). Remember, fitness is a lifelong journey. If you are consistent, you will achieve your goals.
The best exercises to start exercising again
If you're starting out in fitness, low-impact exercises (such as walking, swimming, Pilates, or yoga) are best. Low-impact exercises are easier on your joints, but they still get your heart rate up. You can also start using weights as you get back into your exercise routine. However, you may find it more comfortable to have a personal trainer or fitness instructor guide you. This way you won't hurt yourself due to poor form or overload.
How to avoid injuries
If you haven't exercised in a while, it's understandable that your form might not be at its best. While you're learning all the best techniques, make sure you're doing everything you can to avoid injury. Experts recommend the following:
- Warm up. You may be eager to get started on your workout, but warming up is crucial. Doing a few warm-up exercises will ensure that your muscles are activated and ready for the work ahead.
- Stay hydrated. Your body loses fluids when you sweat during exercise. Drinking water will help you replenish those fluids, keep you feeling full, and prevent dehydration.
- Get some rest. Sleep is vital to a good workout (and to preventing injury). Aim for seven to eight hours of sleep the night before. This will help you feel fully energized and ready to hit the gym the next day.
- Listen to your body. If you feel any sharp or shooting pain, stop exercising immediately.
- Fuel your body. When you return to training, you need enough fuel to function properly. Make sure your body is getting the nutrition it needs for your activity level. Talk to a dietitian for more information, and try pre-cooking meals or snacking after your workout to keep you fueled throughout the week.
- Talk to your doctor. Before starting a new workout routine, talk to your doctor, especially if you have any medical conditions. Also, if you experience any problems after starting a workout, seek medical attention immediately.
Ultimately, exercise should be enjoyable, not a form of punishment. Your starting point should be whatever you can do. Don’t compare yourself to others and focus on your own health and life. Do it for yourself, not for other people.
If you like running and cycling, we suggest finding out which one is better. Which workout should you prefer?