A longer break doesn’t mean you can’t start here and now
For a good start, think about what actually caused the interruption of regular physical activity. Lack of time, aversion to sports, or health aspects? Whatever the reason, do not reproach yourself, but focus on what lies ahead. Perhaps you needed a few months without sports, and now you will start the battle all over again. However, in order to avoid short-lived enthusiasm, try to stick to a few rules.
How do you find the motivation to exercise after a break?
- Set a goal for your workouts
When we care about something, when we know where we are going, it is easier to start and stick to your resolutions. Your goal may be to lose weight, increase performance, build strength or improve health parameters. It’s worth doing some basic research to know what you’re up against.
- Choose an activity for yourself
The MultiSport card gives you a lot of options – after all, you don’t have to love the gym, perhaps something else will be a bull’s eye for you! Physical activity is very diverse, so try out some new options: the pool, dancing, climbing, tennis, rollerblading. Sports should be a pleasure, a time for oneself, not just a challenge. After all, you don’t train professionally.
- Choose the form of training
Perhaps getting back to training will become easier if you opt for a personal trainer or group exercise, such as a fitness class. Or do you prefer to exercise on your own? Choose a form that you feel comfortable with.
- Readiness to return
The return to training should be relatively smooth. Don’t immediately choose the biggest loads, don’t try to run a half-marathon, don’t try to prove to yourself that you can do everything. Warm up your body by doing more repetitions at a slower pace. Over time, you’ll find that your appetite grows with... exercise.
- Set up a training plan
What days can you work out? At what time of day? What will you be doing in each session? This will make it easier for you to achieve the goal set in item 1.
Why do muscles need recovery?
As research shows, improving physical performance depends not only on regular training, but also on the ability to rest and recover. This is not only about resting the muscles, but also preventing the accumulation of stress and tension that training loads cause. This is because it turns out that exercise can cause cramps, leading to muscle damage. This, in turn, will manifest as fatigue, aches and a decrease in muscle strength and physical performance. In effect, the lack of recovery will end up with a complete suspension of training for some time.
Therefore, when performing weight-bearing exercises, allow yourself to rest for at least 48 hours after the training session. During this time, you can indulge in some gentle yoga or go to the swimming pool, but try to make it more of a relaxation than another exertion.
How to regenerate muscles?
Researchers have delved into what would serve our muscles best. Here are a few suggestions:
- Stretching – do it regularly, but note: not on your training day. Spend 30 minutes the following day, doing each exercise slowly and carefully.
- Massage – recommended for people who use very heavy loads in their workouts. A massage will help increase blood flow in the muscles and reduce swelling. This is one form of recovery in professional athletes.
- A dip in the cold water – meaning a visit to the pool is a really good idea! However, the water should be cold, preferably at 10-11 degrees. This will reduce tension and possible pain after exercise.
- Using alternating cold and hot water – that is, a “contrast shower” that causes blood vessels to constrict and dilate. This simple treatment will bring relief and reduce swelling.
- Active recovery – this is an option for people who exercise intensively. According to research, doing a gentle workout (yoga, pool, active walking) on non-exercise days allows for faster recovery, gaining strength and less soreness.
And besides – just relax! Thanks to workouts, you can “lie on the couch with impunity” and watch your favourite TV series. Give yourself a sense of comfort, but don’t forget to have a healthier diet.