The most difficult thing to start a new training program is to return to it after a long time without training. Even going back to the stage where you left the training can cause frustration at best and injuries in the worst case scenario.
For this it is necessary to make an action plan that allows you to start without much difficulty your fitness lifestyle, which includes clear and measurable objectives in order to achieve what you have proposed.
Therefore, discover 8 tips to return to your workout routine safely, and thus achieve your new fitness purposes in a short time.
8 suggestions to resume your fitness life
1.Get support from others
According to Doug Miller, professor of exercise science, although social networks have become a good option to support, you can never underestimate the help of friends in person. Doing this contributes to more responsibility and provides a group of friends with whom you can exercise.
So, the best thing is to ask a partner to join you in your training adventure; you can also join a local club to run or ride a bike or join an exercise class in a gym. Sometimes it is also motivating to train with someone a little better than you to do a healthy and fun competition.
How to resume a fitness lifestyle
2.Ignore the calendar
Setting a start date for the next week or month seems like a good way to resume your exercise plan, but this simple task becomes complicated when you realize how many events, trips, celebrations or vacations can hinder the achievement of your goals.
To do this, just choose a day and start. Most likely, when you get to an obstacle you are already used to your routine and are not willing to cheat.
3.Establish only one objective at a time
According to the trainer PJ Monson, founder of MyFitMojo, you have to establish a single goal to start and stay with him for a week. If you try to change too many things at once over your daily routine, then you are more likely to feel overwhelmed and give up.
Examples of simple goals might be going to the gym three times a week, avoiding wine at dinner for several days of the week or walking 20 minutes every day. Once you have this for a couple of weeks, reward yourself by adding another objective.
What advice to follow to resume the training?
4.Acquire new training equipment
Buying a new training kit or new sportswear can motivate you to restart with healthy habits, as it will give you the opportunity to put it to good use. The new equipment could even be Tupperware utensils for healthy snacks.
If your new plan includes taking a yoga class, spend money on something to motivate you, like a new yoga mat. If you plan to walk or run, a heart rate monitor or pedometer can give you the strength you need to keep going.
Motivations to return to a fitness lifestyle
5.Do a short workout
There’s no need to try and commit to a two-hour daily workout, especially when you’re starting out for the first time. You will end up tired and in pain. It is best to start with 10 minutes of fast walking or high intensity interval training (HIIT) of 20 minutes, if your previous fitness level is high.
Ideally, it is suggested to follow a 20 minute strength routine, a 30 minute cardio session and 10 minutes of stretching. The important thing is to make sure you know the training you are going to do each week. From here, the need to have a plan.
Is it possible to resume an exercise routine easily?
6.Clean your kitchen
According to Sharon Richter, ambassador of probiotic nutrition KeVita , in addition to returning to the rhythm of the exercise routine , you should also review your eating habits.
Start with checking your drinks: clean the fridge and pantry of all artificial drinks and sugar and replace them with water, low-fat milk or unsweetened almond milk and coconut water. Then change all items containing corn syrup with high fructose and coloring, and opt for fresh herbs, natural mustards, oils and vinegar.
How to start a healthy lifestyle again?
7.Change an unhealthy meal to a healthier one
In the same way that you want to avoid exaggerating with your exercise routine, try to return to healthier eating habits by changing one meal a week. For example, for breakfast, choose lean proteins and fiber-rich carbohydrates such as egg whites with vegetables.
When you’re ready for lunch, you can opt for a salad that includes healthy proteins like nuts, chicken or fish. For dinner, concentrate on controlling the portion. And allow yourself a couple of bites of dark chocolate for dessert. You will notice over time that you will begin to crave healthier options.
How to return to a healthy lifestyle
8.Keep a food diary
Writing what you eat every day will give you awareness of what you are really doing with your body, especially to see things like alcohol. For example, if you drink two glasses of wine during the week with dinner and four cocktails on a Friday and Saturday, that adds up to 18 drinks per week. Try reducing it to 12, then to 8, and so on.
If after a while you discover that snacks include sweets and other unhealthy treats, replace them with raw almonds, fruits, low-fat yogurt, or other healthy options.