Choose a suitable physical activity to get back in shape

I don't know why, but the majority of those looking for a physical activity adapted to get back in shape tend to turn to running. It's quite surprising, because running is far from easy for a non-athlete.

In addition, the knee joints are put to the test, especially if you have weight to lose. Likewise, your cardiovascular system is not ready, and the risks are great. for your health if you haven't exercised for a long time.

No, there are really many other inexpensive solutions to get you back into shape in good conditions. You will discover in this article some more effective physical activities to achieve this in good conditions.

Fitness and Bodybuilding: 2 sides of the same sport

It's a bit of a shame, but it's true that those who don't do bodybuilding immediately think of the heaps of muscle of bodybuilders. But this training has very little to do with this distorted image. In reality, both fitness and bodybuilding aim to work all the muscles of the body.

Fitness focuses more on appearance fat loss, since this English word refers to the shape of a person. But there is not that much difference with bodybuilding, the objective of which is to tone or develop muscle volume. In reality, these are 2 complementary disciplines.

Moreover, I encourage you to discover the fitness program in 3 phases of Sport Chez Soi. You will learn how to get back into good physical condition by starting with fitness exercises in phase 1 and will end up discovering the benefits of weight training in a split routine in phase 3. Try it!

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Yoga: A physical activity adapted to the stressed

Yoga is more than a powerful way to de-stress. It can also help you get in shape and transform your body. Indeed, yoga has the potential to lose fat, tone muscles and develop flexibility. We now know the effects of stress on cortisol and therefore on weight gain. However, this relatively gentle sport has an undeniable effect on this hormone.

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If you're looking for flexibility and balance, even the gentlest forms of yoga will do. But other forms of this discipline also help you build muscle strength and endurance. If you want to improve your cardiovascular capacitiesYoga can do it too, as long as you choose a more demanding version.

So choose one of its soft forms if you want to target flexibility, balance, strength and relaxation. Yoga offers many poses that strengthen your chest, abs, and core. For example, the forearm plank and the boat pose strengthen the core immensely. Others, like the warrior 3 or the half moon pose are great for improving your flexibility and balance.

For even greater gains, hold your poses for at least 30 seconds.

yoga - physical activity adapted to get back in shape

Switch to Power Yoga for more results

You can also try an even more intense type of yoga for muscle tone and fat loss with Power Yoga. Expect to do longer sets of poses with fewer pauses. You will move more and do more difficult poses. Who said yoga was easy?

So it's true that I'm not a big connoisseur of yoga and I don't care at all about the metaphysical aspect that some give to it. But yoga with its different levels of difficulty is a physical activity suitable for those who want to get back in shape and progress at their own pace.

If you want to know more about the subject, I encourage you to read this guide to yoga at home.

HIIT program: Get in shape quickly

HIIT is called high intensity training. The sessions are relatively short, generally less than 30 minutes, because the different series of exercises are quickly linked together.

In HIIT, we find the programs Tabata, Insanity, Les Mills and many others. So, it's true that doing intense sessions is not ideal for resuming sport.

Except that... it's still possible with Insanity.

Insanity program for beginners

Insanity program to get back in shape

Those of you who know the Insanity program will probably think that I fell on my face to talk about it in this article. It's true that it's a crazy program in its standard version and that I cannot recommend it for someone who takes up sport to get back in shape. By the way, insanity means madness in English. We agree 😉

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Nevertheless, the program created by Shaun T has the particularity of providing 2 versions of the exercises during the sessions. You can therefore opt for exercises suitable for beginners and follow the program at a gentler pace. Like, you will develop your muscles and your cardiovascular capacity with physical activity adapted to your level.

Nothing will prevent you later from testing the more difficult versions of the exercises. But I warn you, it hurts!

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Alternatives to try

There are of course other proven programs for regain good physical condition. For example, you can try the Lafay method for men or women. It is a program of 110 body weight exercises developed by Olivier Lafay. As it consists of 13 levels of progression, you can perfectly test it if you are a beginner.

Less known, but just as effective, is the SuperMusculation bodyweight method created by Pierre Amaral. Like the previous one, it includes 110 exercises without equipment. The advantage is that all the exercises are presented in videos.

Adapted physical activity – Conclusion

As you may have noticed while reading this article, you can get back in shape without leaving your home. However, if you have a very poor physical condition or medical history, I invite you to consult your doctor before starting.

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And if you have already taken up the sport, tell me how you did. What type of activity, program or exercises did you choose? What motivated you?

Tell me while emailing me at stephane@sportchezsoi.com. Thanks !

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

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