Sharing tips on how to get back in shape and start a fitness routine after taking a break after an extended time or injury.
Hi hi! How are you? I hope that you’re having a wonderful morning. Thank you to those of you who have entered the giveaway so far! Check out the post here. This morning, I’m taking a yoga class, and then meeting a friend for lunch in between podcast interviews.
Today, I wanted to share some strategies on how to get back in shape if you’ve taken some time off.
The truth is, sticking to a regular fitness plan can be quite a challenge. Life happens, and it’s not uncommon to find yourself taking a break from your fitness routine. Whether it’s due to a busy schedule, health issues, or just a lack of motivation, getting back in shape after a hiatus can feel like a daunting task. But the good news is, it’s never too late to restart your fitness journey, and I’m here to help you ease your way back into it.
How to Get Back In Shape
Find Your Motivation
The first step in your fitness comeback journey is finding your motivation. Ask yourself why you want to get back in shape. Is it to improve your health, regain confidence, or simply feel more energized? Knowing your ‘why’ can provide the drive you need to stay committed.Motivation often varies from person to person. Some might be inspired by a desire to shed a few pounds, while others want to increase their energy levels or reduce stress. Whatever your motivation, write it down and remind yourself of it daily. It’s your compass on this journey.
Create a Plan
Once you’ve found your motivation, it’s time to create a plan. Set clear fitness goals and establish a workout routine. Having a plan in place gives you a roadmap to follow, making it easier to stay on track.
When creating your plan, consider the following:
Make your goals specific, measurable, achievable, relevant, and time-bound (SMART). For example, instead of saying “I want to lose weight,” say “I aim to lose 10 pounds in three months.”
Include a mix of cardiovascular exercises, strength training, and flexibility work in your fitness routine. This balanced approach ensures you’re working on various aspects of your fitness.
Keep a fitness journal or use a tracking app to record your workouts, nutrition, and progress. Tracking your achievements can be incredibly motivating.
Don’t forget to schedule rest days in your plan. Rest is essential for muscle recovery and overall well-being.
Start Slow and Smart
Don’t rush into intense workouts right away. Start slow to avoid injury and prevent burnout. Begin with low-impact exercises like walking, swimming, or cycling. These activities help you ease back into physical activity and increase your heart rate gradually.
Starting with less intense workouts allows your body to adapt and minimizes the risk of overuse injuries. It’s essential to listen to your body and avoid pushing yourself too hard initially.
Warm Up and Cool Down
Before and after each workout, remember to warm up and cool down. Warming up prepares your muscles for exercise, increasing blood flow and flexibility. Cooling down helps your body recover and reduces post-workout soreness. A simple warm-up can include five minutes of brisk walking or gentle stretching.For a warm-up, you can also include dynamic stretches like leg swings, arm circles, and torso twists. These movements prepare your body for action by gradually increasing your heart rate and loosening up your joints.
Build Up Strength Gradually
When it comes to strength training, take it one step at a time. Begin with bodyweight exercises like squats, lunges, and push-ups. As your muscle strength improves, gradually add weights or resistance bands to your routine. This approach prevents overexertion and minimizes the risk of injury.Strength training is essential for toning your body, increasing muscle mass, and boosting metabolism. It also improves bone density, which is crucial for overall health, especially as you age.
Set Realistic Goals
Set achievable fitness goals that align with your current abilities. Remember that your body has muscle memory, which means you can regain lost strength and endurance faster than you might think. Be patient and celebrate small victories along the way.For example, if you used to be able to run a 5K but haven’t been active for a while, your first goal might be to run a mile without stopping. Celebrate when you reach that milestone, and then set a new goal.
Find a Support Group
Sharing your fitness journey with others can be incredibly motivating. Consider joining a fitness class, finding a workout buddy, or engaging with online communities focused on health and fitness. We have an amazing one with Fit Team! Having a support group can provide encouragement and accountability.
Connecting with others who share similar goals can make your fitness journey feel less lonely and more enjoyable. You can exchange tips, share progress, and celebrate achievements together.
Workout To Get Back In Shape
1. HIIT Treadmill Workouts for Beginners
HIIT (High-Intensity Interval Training) is an effective way to boost your cardiovascular fitness. This workout alternates between short bursts of high-intensity exercise and periods of rest. To get started, try this HIIT Treadmill Workout for Beginners. It’s a fantastic way to torch calories and improve your endurance.
High-intensity interval training is time-efficient and provides excellent results. It can help you burn more calories in less time compared to steady-state cardio workouts. (I also have a post comparing HIIT and Steady State here!)
2. Peloton Workout Plan for Beginners and Bodyweight Exercises
Peloton offers a variety of workouts, including cycling, strength training, and yoga. Check out this Peloton Workout Plan for Beginners and Bodyweight Exercises to explore a range of Peloton workouts that cater to all fitness levels. Whether you have the equipment or not, there’s something for everyone.
Peloton workouts provide the convenience of home workouts with the motivation of live classes and a supportive community.
Remember, consistency is key on your fitness journey. Aim to work out at least 30 minutes several times a week, gradually increasing the intensity of your exercises as you progress. Stay committed to your fitness routine, and you’ll soon start seeing positive changes in your body and overall well-being.
Getting back in shape may seem intimidating, but with the right strategies, it’s entirely achievable. Remember to find your motivation, create a plan, start slowly, and listen to your body. Celebrate your progress, no matter how small, and stay committed to your long-term fitness goals. Your body has an incredible capacity to adapt and regain strength; you’ll be glad that you got back into the game.