By Tom Buckland
If you haven’t been to the gym in a while, it can seem a little tough to get back into the swing of things again.
Here are some of the things you can do right now to get back into shape.
Show up and don’t work too hard
The hardest part of anything is taking the first step. Here, the first step is setting foot back in the gym. If it’s been a while since you last worked out, it’s important that you get accustomed to your body, at least in the first four weeks.
A lot of the time, people go back to gym and try to do the things they ‘know’ they can do. After a lengthy time out, this can cause injury, so don’t push yourself too hard to start with.
As long as you’re taking action again, you’ll be on the right path. Don’t forget to get your beauty sleep to help you get back in shape!
Plan what you’re going to do before going
You wouldn’t go to the grocery store without knowing what you need to buy so why should your gym workout be any different?
Once you’re ready to go back to the gym, figure out a routine that helps you get working out again, preferably doing more volume but lower intensity. Make sure you have the right gear too, such as new trainers, shirts and accessories like the best kinesiology tape.
If you’re going to be going back to strength training, think about adding one ofthe three compound movements into each workout: deadlifts, squats, presses. For conditioning, try for a “good easy circuit” you can build on: an eight-second sprint on a bike and a 12-second recovery, for about six to eight minutes.
Preserving your muscles is essential! Stretching is strongly recommended before and after exercise. By focusing on this stage, you are avoiding any risk of injury and saying goodbye to aches! There are many varying exercises, so you should choose those that complement your workout.
It also has extra importance because you spend a lot of time sitting down throughout the day, such as in a chair at the office or driving your car.
You may look great from your workouts, but you need to be able to move properly with that body. Get your stretches in!
Go with a friend or hire a trainer
There’s nothing better for getting back in shape than getting one-to-one sessions with a personal trainer to help set goals and keep you motivated to hit them. Seeking personalised help is a surprising experience for boosting your motivation and working with a precise and controlled aim in mind.
Working out with a friend can be just as motivating. They will make sure you are consistent and will provide the tough love needed sometimes to get going. It also can be an enjoyable experience.
Choose the right moment
Listen to what your body is telling you. You are not meant to do any activity immediately after eating or in the evening before bed as you risk causing yourself injury.
If possible, try and work out before going to work in the morning or go immediately afterwards. This will give your body enough time to recover and get enough sleep. Remember to hydrate well before, during and after exercise.
The right moment also means that you have prepared in terms of nutrition too. Make sure you have the right foods and premier formulas supplements to aid your return to fitness. Clear your cupboards of the bad foods and replace them with the right choices.