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Exercising after a long break? This is how you should train to get back on track

Published on:12 January 2021, 11:23am IST
If you are struggling to get back to your original form, then you should try following the plan that we’ve got for you.
Nikita Bhardwaj
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Getting back to your fitness routine can be hard, but it’s not impossible. Image courtesy: Shutterstock
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Well, well – before we say anything we want to congratulate you for deciding to make a comeback into fitness. We are glad that you have kept your fitness first in this new year, and that’s reason enough to celebrate. But keeping that aside, have you planned how you’re going to start with your routine? Because exercising after a break can be strenuous.

Don’t fret if you do not have a plan, because we have something for you. We have listed everything that you should keep in mind, when you start exercising after a long haul.

If you are a fitness junkie, you must already know the essence of gearing up right, and stretching. So, we are sorted there. But still, here are ten crucial things you need to know before you kickstart your fitness routine again.

So, here’s the plan.

1. Give yourself time

Without a doubt, you know your terrain well, but we still want you to take it slow. Not many might know, but even an inactive week can bring down your performance levels, according to a study published in the Journal of Rehabilitation Medicine. So, give your muscles a week or ten days time to get back in action. Opt for low-intensity exercises to stimulate your muscles.

exercising after break
Start with stretching exercises. Image courtesy: Shutterstock
2. Get your vitals checked

Getting your BMI, sugar, BP, and bone health checked is very important, so that you can understand the kind of routine you must opt for.

3. Don’t hop on to where you left

The above study also stated that if you stay inactive for two weeks or more, then you might end up losing muscle strength. So, if you start from where you had left, you might end up straining your muscles, which will further lead to loss of muscle mass and soreness.

4. Start with a holistic approach

For a week or so, do body weight exercises instead of lifting weights. You can include stretches, yoga poses for beginners, skipping, walking, etc.

5. Plan your routine with a trainer

Don’t just randomly lean on tutorials, because every person is different. You can meet trainers that are accessible in gyms (the good ones), and take their advice to chalk out your routine.

exercising after break
Avoid injuries by planning your routine right. Image Courtesy : Shutterstock
6. Stay committed

We all know that it’s hard to stay disciplined, but if you take small steps and stick to them, then it won’t be a hard nut to crack.

7. Find a pal

If you think working out is too boring and that demotivates you, then how about finding an exercise buddy? This way, you both can stay motivated and have fun too. But be sure that you opt for a person, who will help you stay on track rather than demotivating you.

8. Prepare a night before

Whatever exercise you are going to do the next day, prepare for it a day in advance. This will also keep you motivated and better prepared, so that in the morning, you can swiftly get down to your fitness routine, without wasting any time.

9. Set small goals

Setting small goals in the beginning will only help you get better at your routine. When you see yourself achieving these goals, it will motivate you and how! Once you achieve your first goal, you can keep making little changes to strive for better results.

exercising after break
Set realistic goals. Image courtesy: Shutterstock
10. Take care of your diet

If you’re doing everything right, but not focusing on your diet, then everything will go in vain. So, it’s better to consult a nutritionist who suggests a diet, based on your vitals and fitness requirements. Not doing that can cost you a lot. You will start losing muscle mass, and fatigue will haunt you. You might also experience dizziness, headaches, and cramps, etc. that is surely going to hamper your entire routine.

So, don’t let your zeal for fitness die, due to these silly mistakes. Correct them right away and welcome back.

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.