Have you and the gym been on a break? We get it. Life happens. Perhaps you moved and didn’t have the time to find a new gym. Maybe you had a baby or two and couldn’t fit it in while raising a family. Or maybe you just got bored of going and lost your will to workout.
Whatever reason you had for falling off the workout wagon, here’s how you can find new motivation and get back to your fitness after taking a break.
Don’t start with your old ways
You might have been a burpee champion several years ago, but those days have passed. Don’t try to jump back into your old fitness routine and workout level. There’s nothing worse than getting demotivated right off the start, not to mention the potential for injury.
It’s okay that you aren’t at the same fitness level that you once were. Follow these simple steps and you’ll be back to your glory days in no time.
Step 1—Set Goals and Make a Plan
The first step to getting back at it is to set the goals you want to achieve and make a plan on how you can accomplish them.
Do you want to lose the baby weight? Do you want to have more energy so you can keep up with your kids? Think about why you want to workout and the results you’d like to see. Then, meet with a personal trainer to verbalize these goals and map out a plan on how you can achieve them.
Step 2—Flexibility and Joint Work
Since it’s probably been a while since you’ve worked out regularly, it’s important to help your body adjust to the new demands that will be placed on it. Flexibility can help increase your blood flow and circulation and improve your mobility. To work on flexibility, do simple stretches or try one of our Yoga classes.
Step 3—Easy and Fun Cardio
Next, try adding some light cardio into your workouts. Aim for 20 to 30 minutes two or three times a week. Do a brisk walk on the treadmill at a slight incline, or ride the stationary bike. Don’t worry if you aren’t where you used to be. In time you can increase your frequency and intensity as you build your endurance. Pretty soon you’ll be back to the cardio queen you once were.
Step 4—Add strength training when you’re feeling ready
Weights can be intimidating but they don’t have to be. Start with body weight exercises such as squats, lunges, and push ups. Group classes like CX Work and Total Body Conditioning use light weights to work your muscles and are perfect for all fitness levels. Instructors will provide modifications if necessary and you’ll learn techniques you can use to strength train outside of class as well.
Step 5—Keep At It
Doesn’t it feel good to be back? Keep at it so you can continue to improve your fitness level and your health. Stay focused on your goals and remember the initial reasons you came back to the gym. It won’t always be easy, but it will be worth it!