There are many reasons for you to leave fitness but the most important is to come back to shape. With all of the eating, drinking and merry-making from the holidays, your workouts may have taken a backseat. Or maybe you suffered from an injury or got sick. Whatever the reason for your fitness hiatus, spring is an ideal time to get back to exercise.
Whether you jog a few miles, tee up for a round of golf or shoot hoops with your kids in the backyard, it is important to prepare your body for activity, especially if frigid temps kept you glued to the couch all season. Otherwise you run the risk of overdoing it. Even ordinary activities can take a toll.
Given are the best ideas to come back fit as ever.
1. Check your abilities
Most people regress during the winter months, even if they have stuck to a regular fitness routine. If you do not underestimate your ability and ease back into your activities, you are setting yourself up for muscle soreness and injury, and that can sideline you for weeks. You might not feel the pain the day after a tough workout, but two days later the soreness may be so intense you can’t lift your arm above your head.
2. Always start small
The slow, gentle movements will help prep your body for more intense activities like tennis, gardening and golf. Start with 10 minutes every day or every other day for a week. Then increase to 15 minutes the following week. Add five minutes to your workout each week until you are walking for 30 to 45 minutes at a stretch. You can even break up sessions throughout the day. And do not forget to stretch before and after your workouts.
3. Monitor your growth
The best approach may be to vary the intensity throughout your workout. Sprint for 1 minute, jog for 10 and then walk for 5. Repeat the process until you feel your workout is complete. Called high intensity interval training, this type of training offers more gains than maintaining a steady pace.
4. Must stretch it out
No matter what your sport or activity, incorporating stretching into your routine can help you stay at the top of your game. Competing in a tennis match? Focus on your arms and shoulders and prep your body to pivot. Playing a round of golf? Stretch out your trunk and lower back, bending side to side and twisting from left to right.
5. Keep realistic goals
The longer your break the more time you will need to get back to on track. So, if you worked out three to four times per week prior to your fitness vacation, it will take about four to eight weeks for you to get back up to speed. Remember, too, that you did not become inactive overnight, so you would not become fit overnight. Patience is key.
After reading the following points, it is the right time to start doing your exercises, again.