5 rules to follow to return to sport safely

That's it ! You have decided. You go return to sport today. You are determined to tone up, lose weight quickly or gain muscle mass.

Yes, but wait!

How many times have you tried to get back into sport in your life? Ten times ? Twenty times ? How many times have you given up? As many times no doubt...

Why ?

Because you didn't take things the right way. Before your return to sport, there are rules that you absolutely must follow to last. Otherwise, you will stop again. And you are not the only one...

When the body struggles to get back to sport

Do an internet search. You'll be surprised how many people sign up to a gym, but don't go. Termination requests are numerous.

Why ? Because the gyms suck? No, some have everything they need to satisfy their customers. So what's the problem?

SmartWorkout Elite

A concrete example

In a article from France Soir, you find this request from a reader: “Hello, I subscribed to a gym and today I have some health problems that prevent me from continuing to practice any sporting activity. I tried to cancel my subscription, but the club doesn't want to know anything! Every month, direct debits are made and I still have 7 months to pay. What can I do to end this situation? »

Here, Laurence makes it clear that her problem is related to her health. Unfortunately, she does not specify if her problem is related to sports. But his case is far from isolated. You can find many examples of complaints on sites such as Doctissimo.

I think what emerges from these claims is that a lot of people commit to sports and pay for it. when they are not ready . Before, these people who want to return to sport lack two essential elements:

  1. The physical condition to appreciate bodybuilding or fitness
  2. Motivation to make a long-term commitment

And you need these 2 things. But, how to achieve this if you haven't played sports for a long time?

Think of Jean de la Fontaine

Sport Chez Soi - return to sport gently
Beware of a too violent resumption of sport

What relationship with sports? What is the relationship between resuming a sporting activity, your body and Jean de la Fontaine? You will see later what it can teach you, precisely.

But first, here are 5 tips on how to restart physical activity gently for your body and stick to it...

Our articles to help you return to sport

Before continuing your reading, here is the list of all the blog articles to guide you in your return to sport:

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You will find the complete list of articles on the site at this page.

PhenQ

5 rules for getting back into sport

1. Limit breakage

If you haven't done any physical activity for a long time, make an appointment with your doctor if you have any doubts. This is especially true in these situations:

  • You are no longer young (or young longer than the others, if you prefer)
  • You have a weight problem
  • You have a medical history that requires specialist advice

Your leimotiv must be “I have to get back to sport gently to be stronger tomorrow”. Keep the risk of injury as close to zero as possible.

2. Zen let's stay Zen

Get off to a smooth start. It bothers me to compare you to an old engine, but it's a bit the same with the body when you return to sport after a long time. If your car hasn't run for many months, are you going to turn the ignition key and accelerate hard?

Nope ! It's the same for resuming a sporting activity.

Make it your goal to train quietly 2 to 3 times a week, and less than 30 minutes each time at first. Patiently let your body do its job of getting back on the road.

If you are going really far, start by walking at least 30 minutes 3 times a week. Just try to pick up the pace as you progress.

If you can also equip yourself with telescopic Nordic walking poles and good walking shoes, then you have already found enough to do a good cardio session. Nordic walking is 80 % more calories burned than if you were jogging.

Not bad, don't you think?

Silhouette program

3. There's no point in running...

Are you hare or tortoise? Well, in the case of a sports recovery, you absolutely have to act like the turtle. Enthusiasm is good. But sometimes it's dangerous...

You've probably been one of the enthusiasts once. You walked past a great gym and signed up, SUPER MEGA MOTIVATED!

Wow! Here we go…for 6 sessions with a sports coach the first week. Three sessions the following week… Then nothing. You no longer feel like and hurt all over. You felt exhausted and no longer motivated at all.

Why ?

Because you've done too much and it's no use. Anyway, you don't yet have the physical condition to keep up. Your body's muscles just aren't ready, and neither is your cardiovascular system.

Rest is as important as training

Yes, you have to remember that your muscles repair and build during their recovery phase, not during physical activity. So, always keep at least one day of rest between 2 sessions, especially during this recovery phase.

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Practicing every day hoping for more results will get you nowhere. What a mess!

And even worse, you may soon be unable to train every week. Yes, save intensive weight training or fitness programs for later. Anyway, even if it is important not to skip weeks of activities, you must follow as much as possible 3 to 4 weekly sessions to increase your level.

Building your muscles like a beast by moving iron every day is not your goal when resuming sport.

4. We are not machines

Here is your motto:

I have pleasure !

Start with the exercises that give you the potato and that don't seem not too difficult to achieve. Just aim to get your heart rate up and sweat a little. Pay close attention to how your body reacts before tackling a more difficult program.

Take care of the beast that lies dormant in you to better wake it up later. GRRRR!

5. Patience and length of time are more than strength or rage

Here, another sentence from the good Jean de la Fontaine (The Lion and the Rat). And he's right. be patient.

Resuming an activity to get back in shape and lose weight can take time. But it does not matter. After all, you haven't been doing anything to maintain yourself until now.

And then think about your ligaments and tendons that need strengthening gradually with exercise. It would be a shame to increase the risk of injury and find yourself stuck for several months...

Even your lungs need to regain their elasticity. In addition, your blood vessels must regain volume before providing broadband 😉

But don't forget, everything you do today is already for good!

How to return to sport with the right equipment

A mistake often made by those returning to bodybuilding or fitness is to start with dumbbells or super boring machines. As you have read in this article, you must not hurt yourself and you must have fun.

How to achieve it?

With my 32 years of experience and these last years as a sports coach, I think that TRX straps meet these criteria. It is thanks to them that I got back into the habit of doing intense HIIT sessions regularly.

Resuming sport with this equipment will quickly help you recover the tone of your muscles. This is, in my opinion, the best way to prepare your body for more intense physical effort. You will find various exercises with TRX straps through the app VT Suspension which costs the price of 2 coffees (or just one if you live in Paris). It's the one I use.

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You must understand that the instability generated by the hanging straps during your sessions is super important for 2 reasons:

  1. Burn more calories by mobilizing more muscles;
  2. Prepare your muscles for your future progress.

It is moreover the foundation of all muscular construction according to the National Academy of Sports Medicine (NASM).

Then, you can gain more muscle volume by doing bodybuilding sessions with elastic bands. They have the advantage of developing your muscles without putting excessive stress on the joints, unlike dumbbells.

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Put yourself in good conditions to last

You have now understood the importance of getting back to sport in good conditions. Don't risk your health just because you're motivated during your first workout. Start by looking primarily for muscle building and improving your heart rate during training.

Your goal is to have a training rhythm regular and efficient. The practice of sport must gradually become second nature. But if you miss the start, you risk:

  • To hurt you (and more if affinities…)
  • To lose all motivation to exercise afterwards
  • Not to come back to read this blog (oh no!)

So, listen carefully to the advice of sports coach Jean de la Fontaine to keep in good physical condition for a long time.

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

8 réflexions sur “5 règles à suivre pour reprendre le sport en toute sécurité”

  1. Hello,

    I just read your file. Everything is well explained and makes you want to get started.
    Thank you

  2. Hi !
    I am 23 years old and 2 days ago I had a click to really get back to sport, especially in mass gain!
    I'm 1.71m for 48kg I'm by nature not fat at all ^^ and I've often been teased with that.. well that's not what pushed me to get back to it 😉
    I finished my studies 3 years ago and therefore I have never played sports since. I also partied a lot and so at the same time I was a smoker. I quit smoking 4 months ago (after 2 years of smoking).
    So I really put my good resolutions in place and I just came back from a 30 min jogging session with 3 short breaks I admit :') but it felt good anyway. I did 2-3 sets of push-ups and sit-ups at the same time with the help of a workshop available in a small park near my house.
    What I wanted to know is what foods are needed for a good protein diet and how to do this diet? (what are the possible dishes in a few examples).
    Here I tell a little about my life but your page has helped me a lot and motivated me to continue in my momentum because it is well explained and friendly!!! Thanks very much !! 😀

    1. Hello Lorenzo!

      I am very glad that my article helped you. Unfortunately, it is impossible to list the rules of a good diet in a few lines.

      If you have 20 euros to put in 300 recipes with the distribution of proteins, I recommend the method Slim cooking.
      Do not be fooled by the title, the recipes are valid for everyone. Just because you don't need to lose weight doesn't mean you have to eat anything. Knowing the breakdown of macronutrients will be very helpful to you.

  3. This blog is what I needed. He answers ALL my questions. It is very well constructed, reading and fluid and fun. Thanks very much !

  4. I have a liver transplant but thank God I feel fine. Only problem is that after family worries I lost a little weight
    I had the idea to practice a little bodybuilding.
    What would you advise me
    THANK YOU

    1. Hello Aziz,

      I am not a liver specialist, so I would advise you to consult a specialist to find out if you can increase your caloric intake, especially in terms of protein. Because without it, you will struggle to gain weight in the form of muscle.

      That being said, once you know what you can eat without risk to your health, I advise you to read the articles:
      If you can acquire elastic bands: https://sportchezsoi.com/seance-bandes-elastiques-musculation/
      If you do not have any equipment available: https://sportchezsoi.com/15-exercices-poids-du-corps-une-seance-avec-une-simple-chaise/
      These exercises will help you gain muscle quickly if you eat a sufficiently high-protein diet.

      Good luck !

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