It can be discouraging to resume physical activity after having given up for a long time. It can even become a painful experience if your body is no longer used to it. So here's my guide to getting back into the sport and never giving up .
If you're feeling sluggish while watching your waistline grow in amazement, you're probably telling yourself that something needs to be done. However, if you haven't been in the habit of moving for a while, or even years, you may not even know where to start.
So read on if you are asking yourself the following questions:
- How to resume after several months or years of stopping?
- What is the best sport to get back in shape?
- How to go about it gently?
This article will help you find the solution. Read it carefully to get in shape and follow regular training. It's never too late to do well.
13 tips for getting back into sport
Note that the purpose of this list is not only to motivate you to resume physical activity, but also to help you keep going over the long term.
GET BACK IN SHAPE!
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1. Consult a doctor if necessary
Seriously, if it's been a really long time since you've had any physical activity, you need to take the reviews of a health care professional. On the other hand, if your secular work is physical, if you tend to maintain your garden or other, you can probably resume the sport gently .
But no matter what, don't overestimate yourself at first. There is a big difference between walking and doing a HIIT session at the cardiovascular level.
So remember… TAKE NO RISKS!
2. Find out why you gave up all activity
If you used to exercise, what happened? If you want to maintain your fitness in the future, you need to figure out what went wrong last time. Of course, it could be after a health problem or pregnancy, for example. But if not, you need to find the cause.
Were you too busy? Had enough of your workout routine? Were you disappointed with your results? Understanding why you quit is key to making sure you don't fall into the same trap.
Once you've identified the obstacles you've encountered before, think about how to overcome them . This is what will set you up for success with a new plan of attack.
3. Gently get your body back in shape
When you start training again, you can't just pick up where you left off. You need to do muscle building and improve your cardiovascular capacity. So it's best to start slowly.
Even if before you did strength training or another form of training 5 or 6 times a week, establish a program for only 3 days. For example, do a session on Monday, Wednesday and Friday. Better a little than nothing, and getting back into exercise gently will allow you to do so safely.
Getting into the habit of moving more every day is also very important. In addition to reintroducing regular workouts into your schedule, try simple things like replacing Netflix time with a 30-minute walk . Or take the stairs instead of the elevator when you're at work.
In short, move more!
4. Set a simple and realistic program
When you start training again, you absolutely must short-term goals Instead of signing up for the Paris Marathon or starting a strength training , stick to something easy . For example, plan 2 or 3 sessions of 20 to 30 minutes. You can always increase the pace and intensity as you progress.
Although everyone's goal is different, don't focus on how you look or how you perform. Otherwise you risk choosing the wrong motivation. If your body isn't transforming quickly or your performance is disappointing, you will eventually give up again.
Your first motivation to return to sport must be your daily quality of life. It should become part of your lifestyle rather than a quick fix for not being ashamed in a bikini or shorts. Don't be manipulated by the media as the holidays approach 😉
Your approach to sport should be sustainable . For example, I set myself the goal of continuing to do strength training after age 70. And that's a long-term health goal for me.
5. Focus on regularity
When you restart your fitness program, you must have a schedule to follow. That might mean signing up for a weekly group class, pre-paying for a month of private sessions with a trainer, or creating a detailed workout schedule.
You must schedule your sessions each week and reserve a place for them in your calendar. No matter what you're trying to accomplish, having a consistent schedule and not making excuses when the time comes is the only way to achieve it.
Don't time your session when something more important can take its place. Often the best times are Right after work or early in the morning. Lunchtime sessions are too easy to skip in times when your secular work is more demanding.
6. Commit to 30 days
This is important if you want to succeed: Commit to not giving up for a month. This will reinforce your exercise habit. By committing to several weeks, you also eliminate the fear of not getting there. A month is not the end of the world...
You need to understand a key point that many people miss. Motivation is more a matter of habit than mental strength.
For proof, ask yourself this question: Does someone force you to brush your teeth every day? I sure hope not! And yet, your mom must have forced you when you were a child. But it's become a habit and you don't think about it anymore. Better than that, your fresh breath feeling has become your reward.
When you decide to get back to sport, it's the same! At first you have to force yourself, but it ends up becoming a habit. And the sensations we have during and after the session end up becoming rewards 😉
7. Have fun exercising
It's not always necessary when you're a long-time athlete. But for a beginner or someone who wants to resume a sporting activity, it's easier if it's fun . There are thousands of ways to move your body and exercise, so find something that appeals to you and motivates you.
For example, I wrote an article on core training which gives pride of place to what is called animal walking . Try ! You can also equip yourself with a mini trampoline or outdoor trampoline if that motivates you. I've wanted to write an article about this fun and physical piece of equipment for a long time.
8. Don't compare yourself to the good old days
Resist the urge to dwell on your fitness when you were younger. Comparisons to an older version of yourself are never helpful for motivation.
It can be tempting to revisit your old workout logs to see how fast you ran or how much weight you lifted when you were in top form, but this habit can hurt your self-esteem and slow your progress.
The only numbers that matter are the current numbers . Getting back into shape is a process that requires patience. Track your progress from where you start now. And enjoy your results as you go.
9. Return to sport for yourself
This part is short but it is important. What I mean by this is that your goal should not be to impress others. You just have to want to be a better version of yourself .
Exercising just to look good is like starting a business just to get rich tomorrow. You will probably not be satisfied. But if you move to get stronger, gain energy, and have a good time, you'll keep going even when results are slower than expected.
10. Take responsibility
The key to success is not just self-discipline, motivation or willpower. Accountability also plays an important role in sticking to your routine. When you're just starting to rebuild your fitness, the most important factor in your success is moving your body on schedule.
But it is possible that your determination is weak at the time of your sessions. If this is your case and to stay on track, try joining a local fitness group, planning workouts with a friend, or investing in a personal trainer if your wallet supports it. . But I insist that it's only important if you can't do it on your own. For me, for example, this is not a problem at all…
In fact, for those of you who don't have that inner resource, at least for now, you have to feel responsible to someone. The social aspect, meaning engagement with other people , can strengthen your resolve to exercise.
11. Reward progress
Acknowledging how far you've come is a great way to stay on track with your goals and maintain your motivation. Take time each week to reflect on your efforts and celebrate small wins . It could just be doing longer workouts or using heavier weights or resistance.
But be careful, that doesn't mean paying you a kilo of ice cream 😉 You can of course treat yourself to a good restaurant, if the food is balanced...
The idea is that you need to create a specific reward system to achieve your goals. For example, book yourself a massage when you do all your workouts for 2 weeks or treat yourself to a weekend if you manage to last a whole month.
12. Evaluate and adjust your sports routine
Getting back in shape can take a long time, so it's important to regularly check whether your routine is working or not.
It may be a good idea to review her every 3 to 4 weeks. If you notice that you are stagnating, you may need to make some adjustments. Keep what works and change what doesn't.
Before changing your workouts, first take stock of your other daily habits. Factors such as diet, sleep, recovery time and stress can affect your fitness. You need to hydrate often, eat a healthy, balanced diet, and get enough sleep. Remember that muscles are mostly built while you sleep.
13. Good Habits First
Some people believe that buying hardware will make up for their inactivity. Just take a look at all the strength training benches, treadmills, rowing machines and other unused ellipticals at your friend's house. And maybe even at home...
This is often a rookie mistake. And I fell into the trap myself… Equipment does not motivate or create a habit to exercise. It will never be. Start by getting into the habit of exercising. Only later should you worry about having the right equipment.
That's why techniques like my fitness program, or the Insanity and Super Strength Training are perfect to start with. You don't need anything at first, except maybe some shoes and a gym mat . And again, it's not essential, unless it's to protect your floor or reduce noise for neighbors.
Take control of your physique – Conclusion
If none of the 13 tips above have inspired you to return to exercise, leave a comment below. We may find what can help you.
If on the contrary, you succeeded, tell me what motivated you the most. Share your own secrets to getting there, your successes and your difficulties.
But whatever happens, always look for a way to move more!
GET BACK IN SHAPE!
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Last updated on 2023-10-01 / Affiliate links / Some images come from Amazon Product Advertising API
