3 minute read
Fitness revival
Get back on track Phone a friend
HOW TO START EXERCISING AGAIN AFTER YOU HAVE TAKEN A BREAK
Most of us know the guilt of not hitting the gym, or not working up any kind of sweat for a long time.
Perhaps an injury derailed your fitness routine, or a pregnancy, or maybe life just got in the way.
When it comes to getting out of a workout slump, regardless of the reason, there are a few simple things you can do to make the journey easier.
Start small
Going too hard too soon is a common mistake.
“If you’re going back to the gym, don’t expect to be able to lift the same weights that you were lifting previously, or don’t do the same intensity in cardio as you’ve done before,” Australian Fitness Academy managing director Steve Hore advises.
You could be putting yourself at risk if you jump in the deep end, Witness the Fitness founder Tristan Forbes adds.
“For instance, someone who’s getting back into running, or who’s never been a runner, they can get achilles tendonitis — that’s a really common injury,” Tristan says. “People can also feel really tired if they come from no training, then you associate that exercise with being tired as opposed to what you actually wanted to do in the first place, which is be more energetic.” It is widely acknowledged that having an exercise buddy makes you more likely to stay committed and it also helps you achieve better results.
So, make exercise a social affair, Tristan says.
“It can be a partner or a friend, and they don’t have to be doing it with you physically all the time. Just having a person to have a conversation with helps and you can set to do mini challenges together, like a fun run,” the Brisbane-based personal trainer says.
Expect pain
“Be prepared for having a bit of soreness after the first sessions,” Steve says.
“It’s not a bad thing. It’s because you’re using muscles that you may not have used for a little while. Make sure that you recover properly and that you have some equipment like a foam roller or rollerballs on hand that you can use to work through muscles. That will help.”
Reward yourself
If you are aiming for your ideal weight or running a personal best, it’s crucial to pat yourself on the back once you reach your goal.
“You have to take it pretty slow and steady, particularly if you’re coming back from injury or something like pregnancy, but having achievable goals and rewards are important,” Steve says.
“Something like a massage will help you recover. Buy yourself a new pair of shoes or workout outfit if you’ve achieved your short-term goal.”
But try not to make unhealthy food your reward if weight loss is your main goal, he adds.
Get a personal trainer
It is no surprise that you’re more likely to succeed if you get help.
“I’d advise against beginners going to a big box gym alone because they kind of just get thrown in with the crowd,” Tristan says.
“Get a personal trainer first. Someone who’s actually going to help you as an individual.
“It may only be two to three sessions to get you started or to learn the basic movements, but this will really help with technique and initial motivation.”
— Steve Hore
MAKE SURE TO REHYDRATE AND RECOVER AFTER YOUR SESSION!
Pro tips DON’T THINK YOU NEED TO SPEND MONEY
Sometimes people can create mental barriers such as convincing themselves they need something before getting back into training — but it’s simply not true.
“You don’t need a whole lot of fancy equipment or fancy gear,” Steve says.
“You can just get out at home. Go for a walk, go for a jog, a run, or a bike ride. You don’t necessarily need that fancy pair of running shoes.”
SCHEDULE YOUR FITNESS
Working out routinely will mean you’re more likely to keep it up, according to Steve.
“Put exercise in as part of a schedule so that it happens at the same time every day,” he says.
“Whether it’s 10.30am when you have a coff ee break from work or early morning, by putting it in your daily schedule, it becomes routine and then you don’t think twice about it.”
