How can you get back to the gym after a long break? A trainer answers
You can get back on track, with these simple points. Photo: dailyO
We've all been there: trying to reestablish our workout regimen after a prolonged break from the gym, which could be due to various reasons, such as summer vacation or simply a lack of motivation. Sometimes, starting a gym routine for the first time is typically easier than returning to it after experiencing the taste of not going.
Now, once you start again, remember -- don't be all Kangana Ranaut and do start exactly where you left off with a heavy workout. Give it some time. Here are some tips shared by Manoj Goshwami, a trainer from Noida.
1. Set realistic attainable goals
Begin by setting achievable goals that align with your current fitness level. If you've been inactive for a while, it's important to ease your body back into exercise. Begin with low-impact activities like walking, swimming, or cycling to gradually build your stamina and strength.
Manoj says, "If you were lifting 7.5 kg dumbbells previously, pick a 4 kg one or even lower. Don't think you can get where you were on the first day of being back."
2. Plan your workouts
Create a structured workout plan that includes a mix of cardiovascular exercises, strength training, and flexibility exercises. Began your journey again with cardio, and then increase weights. Planning a workout ahead of you helps you make your workout time during the day non-negotiable.
3. Listen to your body
Remember, everyone's fitness journey is unique, and it's important to listen to your body. If you're feeling overwhelmed by working out again, consult your trainer.
Pay attention to how your body feels during and after exercise.
If you experience too much pain or discomfort, take it as a sign to reduce intensity or modify your workouts.
4. Prioritise recovery and rest
Allow your body sufficient time to recover between workouts. Aim for at least 3 days a week, if you are starting again and then build up to 5 days. And what to do in between workouts? Take a few minutes in between workouts to breathe.
Modify your routine as needed
As you progress, remember you may need to modify your workout routine to continue challenging your body. Do different versions of workouts, take Pilates, yoga or CrossFit. Keep it interesting so that you don't fall into the trap of missing your workout again.
At the end: Remember, it's normal to experience some initial challenges when restarting a workout routine. Be patient with yourself, celebrate small victories of getting fit, and focus on the long-term benefits of regular exercise.