How to resume work after a long break

i amIt happens to all of us: Something comes up—an injury, an illness, a life change, a busy schedule, or just, you know, a lack of motivation—and we fall out of our regular workout routine.

For the first few days after stopping, you may be concerned that you are losing fitness and eager to get back into it. But over time, it can become the norm not to exercise. And then starting back up again becomes scary when you’re no longer in the same shape as before.

How do you safely resume a fitness routine?

The best way to work after a long break

How quickly you lose your fitness during a break will vary from person to person. So when you’re heading back to the gym, Hannah Dougherty, a NASM- and ACE-certified personal trainer and health coach, says you’ll want to make appropriate progress and make changes as needed.

“For example, [if] You can do squat jumps for 60 seconds before taking time off from the workout, this time, you can start with 30 seconds or change the movement and do the squat before adding jumps,” she says.

The type of workout you should do will depend on factors such as your health history and fitness goals. “But starting with gentle workouts like walking, bicycling, mobility work, and bodyweight training are all excellent places to start,” says Dougherty.

How do you make sure you don’t overdo it right off the bat?

“Start at a lighter intensity instead of jumping back into what you were doing before,” recommends Dougherty. “Dialing up the intensity a bit, reducing the rep scheme, or changing the exercises can all be beneficial.” (And make sure you’re doing everything with proper form and technique to reduce your risk of injury.)

From a practical perspective, this means putting your ego aside and taking an honest assessment of your current fitness level. Just because you’ve been running five miles a day or doing a 30-minute HIIT workout doesn’t mean you should still be doing it. Pull it back for now until you get a better idea of ​​what you can handle.

Listen to your body and err on the side of being overly conservative instead of risking injury. There is plenty of time to get back in shape!

How long does it take to get back to your fitness?

If you’re off for more than a few weeks, you can expect to lose cardiovascular endurance and muscle strength. But the good news is that fitness usually comes back faster than it was built in the first place.

“You’ll notice fitness gains reasonably quickly—usually over a period of a few weeks,” says Dougherty. Of course, this will vary based on your health, your body and your new routine.

If it’s taking longer than you’d like to get back to your previous baseline, don’t worry.

“Remember it’s never too late! Even if your workouts start at a low intensity, it’s important to stay consistent,” shares Dougherty. “Gradually, you’ll start to notice improvements, and your fitness level will increase. Take it one day at a time and stick with it.”

Leave a Reply

Your email address will not be published.