Here’s how to start exercising again after a break

Here’s a little secret about being a personal trainer: though Fitness Being at the center of my world, I’m a rather modest physical specimen. I’m not particularly strong, nor exceptionally fast, nor am I genetically gifted in any way. In fact, I’m not even who – which Hard worker in the gym.

One thing I, though, is consistent. In two decades, I’ve rarely gone more than two days without a sweat.

This was until recently, when a string of alarming infections conspired with a case of COVID-19 to put me on the shelf for just under a month. Although my COVID symptoms were almost non-existent, I listened to my doctor and took a break exercise.

How do I maintain and gain muscle while losing weight? Eat more protein and add resistance training

I want to lose weight. Should I focus on diet or exercise?

It turns out that some time was exactly what my body needed (imagine that!); I recovered from the infection quickly, and most of the aches and pains associated with the injury went away. Soon, I was even able to complete a workout, my first in a month.

Thoughtful and consistent effort may be the secret recipe for achieving your fitness goals, but we have to make room for unplanned interruptions. Whether it’s an illness, injury, or major life event that takes up all of your mental and physical bandwidth, bouncing back after a long hiatus can seem like a daunting task. It’s not necessary, though.

This is the strategy I use to rebuild all that lost momentum when my workout schedule blatantly stalls.

assessment of the situation

After recovering from COVID my hands, wrists, hips, and knees hurt – everything hurts. Those pains have since disappeared, but the rust from all this inactivity must be addressed. This is why the initial exercise after a break should not be an exercise at all.

Instead, treat your return as a long, delicate warm-up, in which you pay close attention to physical cues. How does your body feel? Slow and sluggish or responsive and ready? How about your head? Are you able to focus or is your mind distracted? Even if you are of an advanced training age, it is important to first assess how your body responds to a reduced level of stress before increasing its intensity.

Along with assessing our bodies’ readiness, we also need to tap into that mythical connection between mind and muscle. Basic movement exercises are great for improving proprioception (the body’s sense of awareness and control as it moves through space), such as a light yoga session. Choose movements that focus on the hips, spine, and shoulders, and move with intent.

Work on your strengths

Perhaps 15 minutes of movement is all you have energy for, and that’s okay. There is no need to rush straight into an extended routine. But after you’ve finished your assessment, as long as there are no red flags warning you to stop, try dipping your toes into the deep end of the pool.

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Now is not the time to tackle a new goal or practice an unfamiliar skill. What are your strengths? What exercises are you good at? Focus on those, with the understanding that you won’t set any world records yet. Allow yourself to score some victories before starting your official comeback.

Calisthenics and deadlifts These are my ways of choosing. If I can complete a few sets of pull-ups without making my way to the bar, and if I can easily lift my body weight for 10 reps, I know I’m ready to resume training. If I feel like my grip is weak or if I make my way through a group, I know I need a little more time. It’s easy.

slow down

The human body can be unpredictable. One day you might feel like a million bucks, and the next you might struggle to get out of bed. Jekyll and Hyde act can get worse with age and be more noticeable after illness or injury.

That’s all there is to say, take it slow. Reducing your effort can be a real challenge, especially if you’re used to performing at a high level. But the worst is ordering too much too soon.

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A handful of short, successful sessions over the course of a week or two is the most productive method. If that sounds easy, this is the idea.

Paul Landini He is a personal trainer and health educator in Kitchener, Ont.

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