Life has a way of getting busy, and sometimes our gym routine takes a backseat. Whether you've been away from the gym due to a hectic schedule or any other reason, returning can be both exciting and challenging. To make your comeback safe and effective, here are some important things to keep in mind. Talking to OnlyMyHealth, Vipul Sharma, fitness coach at IEXPLODE, Darbhanga, Bihar.
Begin slowly and with attainable goals
It's normal to want to resume where you left off, but you must be patient with yourself. Begin with a gentler training schedule than you were used to. Setting reasonable goals that take into account your present fitness level will assist you in avoiding burnout and injury.
Also read: 6 Yoga Exercises To Maintain Healthy Kidneys
Stretching and warming up
It is important to spend some time warming up and stretching before beginning your workout. Warming up increases blood flow to your muscles and prepares your body for exercise, whereas stretching improves flexibility and lowers your chance of injury.
Concentrate on Form and Technique
During workouts, pay great attention to your form and technique. This is especially crucial after a break because your muscles may not be fully recovered.
Proper form not only reduces the risk of injury but also ensures that you're targeting the right muscle groups.
Listen to Your Body
Your body is capable of providing valuable feedback. If something feels uncomfortable or painful, it is advisable to stop their usage immediately. Pushing through pain can lead to injuries. Gradually increase the intensity of your workouts as you build strength and endurance.
Drink Water On Time And Eat Properly
Proper nutrition and hydration are important for both energy and recovery. Ensure you're drinking enough water throughout the day and eating a balanced diet that provides the nutrients your body needs to fuel workouts and repair muscles.
Be Consistent
Consistency is key to regaining your fitness level. Stick to a regular workout schedule that works for you, whether it's three times a week or more. Consistency will help you progress steadily.
It Is Important To Mix It Up
Best way is to add variety to your workouts. Incorporate different exercises and training modalities to keep things interesting and prevent boredom. This can also help you target different muscle groups effectively.
Get Adequate Rest and Recovery
Rest is just as important as exercise. Allow your muscles to recover by getting enough sleep and scheduling rest days between workouts. Overtraining can lead to burnout and injuries.
Set Realistic Expectations
Remember that progress may be slower than you'd like, and that's okay. Celebrate small victories along the way, and don't get discouraged if you don't see immediate results. Building strength and endurance takes time.
Also read: 5 Tips To Increase Longevity Through Exercise In Men Over 50
Professional Advice Is Always Better
If you're unsure about where to start or need personalised guidance, consider working with a fitness trainer or coach. They can help you create a safe and effective workout plan tailored to your goals and fitness level.
When you return to the gym after a long break is a commendable step towards prioritising your health and fitness. By following these important guidelines, you can make your comeback both safe and productive. Remember, consistency and patience are key to regaining your fitness level, and with dedication, you'll be on your way to achieving your goals. Enjoy the journey!