Easing Your Way Back Into Exercise
For many people, getting back into fitness can be overwhelming. No matter what your fitness goals are, working out can be tough if you’ve been away from the gym for too long.
Many people who decide to become active again fail to maintain that healthy habit because they try to do too much too quickly, and become overwhelmed and exhausted. Don’t let that be you. If you’ve been away from fitness for a while, you need to ease your way back in. Check out these tips to learn ways you can ease back into exercise without becoming exhausted or overwhelmed.
Couch to 5K
Arguably one of the best ways to get back into fitness as a whole is to start running, and one of the best ways to get into running is by doing a couch to 5K program. If you do too much too
fast when it comes to running, you may burn out quickly or develop an injury.
A couch to 5K program is specifically designed to get you back into running in a safe, easy way. In about 12 weeks, you’ll be able to run 5 kilometers (or 3.1 miles) without stopping at all. All couch to 5k programs are different, but most usually require thirty minutes of activity three times per week.
You’ll start off slow, but as time goes on you’ll find you’re able to run further and further. There are many different smartphone apps and websites that offer couch to 5k programs, some of which are even free.
Another fantastic way to get back into working out is to start cycling. Biking is great to build muscle strength and it’s great cardio, making it an all around workout that will help strengthen your body in preparation for more strenuous workouts. Whether you bike on trails, streets, or in a cycling class, it’s a great way to go.
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Start out slow by going on flat ten-mile rides. Add a few extra miles every week, and when you feel like you’re in better shape, start adding some hills to your cycling regimen. Each week you’ll surprise yourself by biking faster and further, and after a few weeks you’ll be more than ready for more intense workouts.
If you’ve been away from the gym for too long, lifting weights can be difficult and even dangerous in some cases. Weight lifting injuries are common among people returning to the gym, usually because they attempt too much at once and can’t handle it. Don’t be one of those people, and ease your way back into lifting.
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Start by picking up some light weights for your home, and dedicate some time each day to lifting those weights. A light kettlebell is another good choice to help you gain some strength as you ease back into working out.
No matter what sort of workout plan you follow to help you get back into exercise, make sure that stretching is part of that plan. Failing to stretch could be the reason that you had to take some time off exercise in the first place, so be sure you stretch before every workout.
Determine your stretching regimen based on the type of workout you’re doing. For a run, make sure you stretch your leg muscles for ten minutes in order to get loose. If you’re lifting weights, stretch whatever muscles you’ll be using. Stretching after your workout is also a good idea, as it helps relax your muscles and cool you down.