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Working out after any length of time can be really challenging. That first workout after a break, whether it be because of illness or injury, takes a certain level of planning. Personally, I just got over a really bad case of the flu. It was so bad that I ended up taking 5 days off from working out. Which for me is a huge amount of time. But it was totally necessary.
If you’re not careful a cold, flu, injury, or even just life getting in the way can mean falling off the fitness wagon entirely. And most people will agree that the longer you go between workouts, the harder it is to get started again. The more days there are without exercise the more likely it is that motivation will start to fall by the wayside.
The best way to make sure this doesn’t happen is to be proactive. Read my tips to get back to your ass-kicking, workout slaying self!
Remember Why You Started
It can be so easy to fall into a lazy routine with no activity. A body at rest wants to stay at rest. But the opposite is true too! A body in movement wants to stay in movement. So one of the best things to do is to remind yourself why you started your fitness journey in the first place. I talk about why it is so important to have a defined “why” in place for this purpose. When the going gets tough you have something to fall back on to help get you back into the right mindset. Remembering your why is key to getting back on track and ready for your first workout after a break. Here are a couple of my Whys:
- I want to be a good role model for my children.
- I want to do my best to prevent illness and disease naturally.
- To be able to wear whatever clothes I want without worrying about what I look like.
That last one is vain but it’s the truth. When you’ve been overweight your whole life, and then become smaller and fit, being able to wear whatever you want is a big deal. So, it’s definitely one of my whys.
Know your whys and have them written in a place where you can see them often. Maybe in your agenda, journal, chalkboard or bathroom mirror even! But have them in a place where you will be reminded of them daily. Use your whys to help you slay that first workout after a break.
Do a Low-Impact Workout
Depending on the length of time you were away from your fitness routine, you may have lost some muscle memory. This can make your first workout after a break feel a little harder than normal. It can also cause over-exertion and early muscle fatigue if you try to go hard into your workout right away. A way to ease back into your workouts is to do a low-impact workout. A low impact workout is an exercise that is easy on the joints and generally keeps at least one foot on the ground at all times. Some low-impact workout ideas include:
- cycling
- swimming
- strength training
- zumba
- walking
- elliptical
A low-impact workout is a great way to challenge your body without worrying about adding a new injury (or aggravating an old one). This style of workout is easier on your joints but still produces a solid calorie burn.
Try Some Yoga
Yoga can be a really good workout. It is especially good for you after an injury or some time off. Yoga stretches the muscles and increases your body’s range of motion. And not only does it tone muscles, but it is a great mind-body workout that incorporates deep breathing and meditation. Specifically, if you do hot yoga or power yoga, you can really achieve the benefits of an aerobic workout and a meditation session together. Power yoga is just as it sounds, a fast-paced style of yoga with a focus on the flow between the postures. These two styles of yoga are a great way to ease back into a fitness program and burn some calories. An hour of power yoga burns roughly between 300-400 calories! Want to try something new and challenging? Check out aerial yoga!
Modify Exercise Moves
If you’re like me, and often doing a set fitness program, you may not want to deviate from your program after having taken a break. If this is the case, a way to ease into your workout after a break is to modify the exercise moves. Home fitness programs, like Liift4, 80 Day Obsession, P90X, etc always have a modifier that you can follow to make the process easier. This allows you to jump back into your fitness routine, get a great calorie burn but also take it easy on your muscles and joints. If you want more info on modifying your own workouts, read this great post from Redefining Strength.
Workout With a Friend
While on one hand, it can be easy to push yourself too hard after a break from fitness, it can also be the other way around. Sometimes it can be hard to push ourselves to get a good sweat after a break from the fitness routine. Working out with a friend or accountability partner can be a great way to push yourself to get into the calorie-burning zone if you’re struggling to get there on your own. Plus, chatting with a friend will make the time go by more quickly and make the workout more enjoyable overall. I talk more about why an accountability partner is a great idea in this post.
Create a New Routine
Sometimes the easiest way to get back into a routine is to create a new one altogether. If your regular routine is running a few times a week but perhaps an injury has caused some time off, that first run may be a little intimidating. Ease back into your running routine by changing it up a bit. If you normally run on a treadmill, take your first run to the outdoors. Perhaps you would regularly run on the sidewalk, if so maybe try a short trail run instead. If HIIT workouts are more your jam, change up your routine by taking a class or doing some strength training. Changing your routine, even just a little, gives you something to look forward too and will make your first workout after a break more enjoyable.
Extra hydration
One of the best ways to help a body that hasn’t been worked in a while is by providing it with extra hydration. Your muscles and joints will benefit greatly from lots of water. Muscles receive nutrients and have waste removed, and water helps lubricate the joints to provide better movement. Extra hydration also helps prevent early muscle fatigue which is important for a workout after a break.
Reward yourself with self-care
A great way to get yourself motivated to exercise after a break from fitness is to reward yourself with some extra self-care. I’m a huge fan of self-care but after a break, like I had last week, some extra special self-care is definitely needed.
Self-care is really important for a number of reasons. Firstly, it’s a form of stress management. Self-care allows for the body and mind to recharge, and as such, be better able to handle the stresses of the day. Your emotional health is just as important as your physical health! Some of my favorite forms of self-care after a workout include:
- hot Epsom salt bath with bubbles and candles
- foam roll massage
- a pedicure or manicure
- a facemask
- defuse oils and read a book
- have a nap
- watch a movie
- buy flowers
- a guided meditation
Be Kind To Yourself
Lastly, it’s important to be kind to yourself when getting back into a health and fitness routine. Remember that everyone has setbacks at one point or another and it’s nothing to beat yourself up about. At least you got started again!
Also in the spirit of being kind to yourself, don’t push yourself too hard in the first week back at your routine. Going too hard right out of the gate can result in injury or burn out. Both of which are undesirable. Take it easy on your body during that first workout after a break. Don’t push yourself to due to a full workout if your body isn’t there yet. Remember that any workout is better than no workout at all. Plus, tomorrow is always an opportunity to do better.
Taking time off from your fitness routine doesn’t have to mean falling off the wagon entirely. Not every fitness break has to be journey ending. But it does take an effort to make sure that a break doesn’t mean quitting entirely. Regardless, it’s up to you to make it happen. So get out there and get that workout done!
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