It’s always challenging to get your workout mojo back after a break – once you’re out of that routine it’s not easy to jump back in. Many people struggle to establish an exercise routine in the first place due to the joint and muscle pain that can arise from a single workout session. Some exercises, like running, cycling and weight training, can be very harsh on your joints.
If you stopped exercising due to pain in your muscles or joints, you may want to reassess your exercise regimen and include some exercises that are easier on your joints, such as swimming. Alternatively, many people are turning to topical CBD treatments as an effective option for muscle and joint pain relief. Once you have found a solution that works for you, you’ll be able to exercise regularly and enjoy all of the benefits that come with this. Returning to exercise after a break can be intimidating sometimes, so follow these tips and tricks to help your transition back to gym junkie be a smooth one.
There’s no such thing as too much stretching
Stretching is one of the most important aspects of returning to the world of physical activity. To begin with, you’ll want your workouts to focus entirely on stretching and improving your flexibility. A great place to start is with some simple yoga poses, which will help with your balance, flexibility, and core strength. Try choosing ten to twelve poses from here, and holding each one for a minute. When you do start to increase the intensity of your workouts, make sure you stretch appropriately before any cardio or strength workout.
Taking the time to do a proper stretch and warm up will help you to get the most from your workout, and also greatly reduce your risk of injury during your workout. Similarly, stretching after every workout will significantly reduce that stiff and sore feeling you might have for the next couple of days. If you take the time to care for your muscles after each exercise session, your recovery time will be reduced, and you’ll find it a breeze to jump into your next workout.
Ease into the cardio
One common mistake many people make when returning to exercise after a bit of a break is to dust off the running shoes, blast their favorite playlist and try to run as far as they can. Doing this on day one won’t really do anything for your body, and is actually a great way to injure yourself. Don’t feel as though you need to prove anything to yourself, or have to be able to pick up where you left off before you took a break from exercise. You’ll end up stiff, sore, and your joints will suffer. It may be a week or two before you’re even ready to try it again. Rather than go through this, make your return to exercise a gentle one. As well as being better for your body, it will help you feel as though you’re making more progress.
Once you’re happy with how your yoga/stretching is going, ease yourself into some light cardio. A brisk walk outdoors for 20 minutes is a great place to start, and also gives you the added benefit of fresh air. If it’s raining or you don’t have an ideal place to exercise outdoors, there are plenty of indoor alternatives. If you have access to a gym, you can use a treadmill, elliptical, stationary bike or stair master to get a bit of a sweat going.
Don’t be afraid of weight training!
You may be intimidated by the idea of lifting weights, particularly if your only option is the weight room at a gym. Don’t be scared of all the macho guys staring at their reflections as they guzzle their protein shakes – just do your thing! Weight training is all about posture, and if your form is incorrect you could do yourself damage down the line. Start with some simple exercises that incorporate a variety of different muscle groups – something like this may be a good place to begin. Squats, lunges, bridges and curls are all a great way to ease yourself back into exercise, and you can start by just using your bodyweight before you incorporate any additional weights. If you don’t fancy hitting the gym, these exercises can all be done in the comfort of your living room.
You don’t have to wait for the new year to get your exercise regime back on track. 90% of the battle is just showing up for your first exercise session – once you make it through that and realize how good you feel, you’ll be craving your daily workout before you know it.