Gotta Get Back To It

Gotta Get Back to It

BY CORY FREEMAN

Have you ever found yourself not sure how to get back to your tness routine after taking a long break? Over the past 12 years I have rarely missed any days at the gym. I found myself in this situation recently, though. I ended up undergoing a simple outpatient surgical procedure that had a few complications during the recovery. This left me out of the gym and not exercising for close to 8 weeks. I was focused and committed to allowing my body the time to heal, but that came at the cost of the physique I had built over the course of many years. The time eventually came for me to safely return to exercise but found myself not as con dent or excited to get back to my previous routine. I knew my body couldn’t handle what I was doing before. Luckily my soon to be husband is very encouraging and reminded me that I am a rehabilitation specialist at my day job. I already have the tools to get back to it, and that is what I want to share with you today.

Set realistic expectations: Understand that your body may not be at the same fitness level as it was before. Set realistic and achievable goals, considering your current physical condition. This may involve starting with lighter exercises and gradually progressing as your strength and stamina improve.

Begin with gentle exercises: Initiate your return to fitness with low-impact exercises that place minimal stress on your body. Walking, swimming, or stationary cycling are excellent options to rebuild cardiovascular endurance without straining your healing body.

Focus on flexibility and mobility: Incorporate stretching and mobility exercises to enhance flexibility and range of motion. This helps prevent stiffness and reduces the risk of injury as you reintroduce more demanding workouts into your routine.

Strength training: When incorporating strength training, use lighter weights initially and perform higher repetitions. Focus on mastering the proper form to prevent undue strain on your healing areas. Gradually increase the intensity as your body adapts and becomes stronger.

Listen to your body: Pay close attention to how your body responds to exercise. If you experience pain, discomfort, or unusual fatigue, it's essential to scale back and reassess. Pushing too hard too soon can lead to setbacks in your recovery.

As you return to your previous routine you will find a lot of the anxiety that comes along with this process diminishes as you stay focused on doing what is right for your body and return to consistent workouts.

CORY FREEMAN is a two-time first-place national bodybuilding champion, having won both of his first-place titles, The Men’s Classic Physique Master’s Over 35 at the 2019 NPC Viking Championship and at the 2019 NPC Masters USA in his rookie year. Cory is a physical therapist practicing in acute inpatient rehab in a hospital setting.