13 tips to get back to sport with motivation in 2022

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 is my guide to get back to sport and never give 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 get started slowly ?

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.

1. Consult a doctor if necessary

Seriously, if you haven't been physically active for a really long time, you need to seek the advice of a health professional. On the other hand, if your secular work is physical, if you tend to your garden or something else, you can probably return to 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 have identified the obstacles you have encountered before, think about the way 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

get back to sport gently
Don't attack like a savage!

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 you used to do 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.

make a habit of move more daily 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 yourself a simple and realistic program

When you start training again, you absolutely must set yourself realistic goals short term. Instead of signing up for the Paris Marathon or starting a 6-day-a-week weight training program, 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.

ALSO READ:  Choose a suitable physical activity to get back in shape

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 bodybuilding after 70 years. 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.

For example, you can start with 1st phase free and downloadable of this fitness program that I created for you:

Ad Fitness program 3 months

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 became 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 fitness 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.

Visual
sportplus+ - Fitness/Gymnastics Trampoline - Rope System
Gielmiy Fitness Trampoline, Ø 101 cm ,for Outdoor Use...
SONGMICS Outdoor Trampoline for children 305 cm, TÜV Rheinland GS...
Kangui - Garden Trampoline 365 cm + Net + Ladder + Cover + Kit...
Description
sportplus+ - Fitness/Gymnastics Trampoline - Rope System
Gielmiy Fitness Trampoline, Ø 101 cm ,for Outdoor Use...
SONGMICS Outdoor Trampoline for children 305 cm, TÜV Rheinland GS...
Kangui - Garden Trampoline 365 cm + Net + Ladder + Cover + Kit...
Our opinion
A solid model for fitness. Available in foldable format.
Very solid and foldable fitness trampoline with or without handle
A quality large format for the garden with a tight price
Several sizes perfect for outdoor use for the whole family
Our rating
4/5
4,5/5
5/5
4,5/5
Current price
119,99 €
99,99 €
299,99 €
434,00 €
Visual
sportplus+ - Fitness/Gymnastics Trampoline - Rope System
Description
sportplus+ - Fitness/Gymnastics Trampoline - Rope System
Our opinion
A solid model for fitness. Available in foldable format.
Our rating
4/5
Current price
119,99 €
Click for more information
Visual
Gielmiy Fitness Trampoline, Ø 101 cm ,for Outdoor Use...
Description
Gielmiy Fitness Trampoline, Ø 101 cm ,for Outdoor Use...
Our opinion
Very solid and foldable fitness trampoline with or without handle
Our rating
4,5/5
Current price
99,99 €
Click for more information
Visual
SONGMICS Outdoor Trampoline for children 305 cm, TÜV Rheinland GS...
Description
SONGMICS Outdoor Trampoline for children 305 cm, TÜV Rheinland GS...
Our opinion
A quality large format for the garden with a tight price
Our rating
5/5
Current price
299,99 €
Click for more information
Visual
Kangui - Garden Trampoline 365 cm + Net + Ladder + Cover + Kit...
Description
Kangui - Garden Trampoline 365 cm + Net + Ladder + Cover + Kit...
Our opinion
Several sizes perfect for outdoor use for the whole family
Our rating
4,5/5
Current price
434,00 €
Click for more information
ALSO READ:  Heart attack symptoms – 10 signs to watch out for

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 current figures. 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

Get back to sport in good conditions
Do not compare yourself to others, but to 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 best version of yourself.

Play sports 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, that is to say engagement with other people, can strengthen your resolve to exercise.

ALSO READ:  Why do a complete muscle strengthening 🏋️ ♀️

11. Reward progress

Reward your efforts to last
Reward your efforts to get back into sport

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 victories. 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 check regularly 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. Do not forget that muscles are being built mostly while you sleep.

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13. Good Habits First

Some people believe that buying hardware will make up for their inactivity. Just take a look at all the unused weight benches, treadmills, rowing machines and ellipticals at your friends 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 SuperMusculation methods are perfect to start with. You don't have to need nothing at first, except perhaps shoes and a sports 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!

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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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