Well, you have not exercised for a while. Don’t worry you are not alone, our 7 steps will help to get you exercising again.
Whatever the reason, whether it be time pressures, injury or you just hate going to the gym. Getting back to exercise can be difficult, but it does not have to be.
Follow these 7 steps to help you start working out again and more importantly help you stick with it.
Step 1 – It is not a sprint
There is no need to out all guns blazing, this is not a sprint to the finish line. You run an increased risk of injury, burning out and getting disillusioned.
Start off slowly even if it is just 10 mins 3 times a week. Remember a little bit is still better than none. When you feel up to it then you can start to add more.
Give your body time to get used to the increased activity, it won’t take long.
Step 2 – Make it fun
Let me say that again loudly MAKE IT FUN!!!!
Here at Natural Rebel we are all about having fun, exercise and fitness should be fun.
If working out feels like a chore or a hate to do task, then you will be more likely to quit and not stay with your new fitness program.
There are so many options available to you and many of them are either free or low cost so even if you are a bit short on cash you can still get out there.
OK let me share something with you I HATE THE GYM, there I said it. That’s right I hate the gym, it is my least favourite place to be.
However, I do love my mountain bike and rock climbing. Those are my go-to sports. I like to do some swimming, home workouts and yoga. Sometimes I will drag my sorry old body around an obstacle course race.
If you like the gym, then great make that your thing. There are endless possibilities of things you can try. From walking, running, cycling, group classes, swimming, far too many to list. There will be an exercise you enjoy.
Many places do free or discounted trials, so don’t be afraid to get out and try something new.
Please let me say it again MAKE IT FUN!!!
Exercise is hard work so make the best out it and make it fun.
If you are like me and hate the gym, you will not stick to going. I am more than happy to jump on my bike for a quick spin.
Step 3 – Make yourself accountable
OK so you have made the decision to get back into shape, telling someone you have made this choice can help you stay on track and less likely to quit.
If you rope someone into doing it with you even better.
If you have a friend waiting for you, you are less likely to skip the exercise and let your friend down.
Step 4 – Have rest from exercising
Just as exercising is important, so is giving your body time to rest and recover.
When you have a rest day your body is restoring and repairing itself ready for the next workout.
It is important that you take rest days to allow this restoring, otherwise you are risking injury and/or burnout. Once you have established your fitness routine, factor in one to two rest days per week.
On a rest stay you can stay mildly active, go for a walk, do some gentle stretching or foam rollering.
Step 5 – Warm Up and Cooldown
OK let’s tackle warming up. What is the point?
Warming up before exercising helps to prepare your muscles, joints etc. for the work they are about to do and reduces your chance of injury.
A good warm up should focus on the range of motion and mobility to get the body moving. The idea is to get your body ready for action.
A solid warm-up using mobility and range of motion is important for anybody getting ready to move, no matter the sport or fitness challenge.
OK so what about cooling down?
This should consist of a giving the worked muscles a good stretch. This can help with reducing muscle soreness and help maintain a good range of motion.
A good stretching regime should be tagged on to the end of EVERY workout.
So, to summarise a warmup gets your body ready for action and a cool down helps you with recovery.
Add both of these to your workout.
Step 6 – You can’t run your car without petrol (or diesel, or gas for the fussy people)
It goes with saying that you can’t run your car without fuel, well the same goes for body.
The rights and wrongs of what you should eat is a whole other story and way too big for this post.
Just like the car analogy, Having better fuel gives you better performance.
Try to stay away from sugary cereals and try not to skip meals. Instead opt for some scrambled eggs for example.
Try to aim for complex carbohydrates and healthy fats, along with a good portion of protein.
With a healthy and balance meal plan you will notice that you have more energy and will be able to work out with more intensity.
Step 7 – Get some shut eye
Sleep is another important factor in your overall health, not just exercising.
The saying in fitness is that muscles are torn in the gym, fed in the kitchen and built in the bedroom.
The quality of your sleep directly affects your mental and physical health and the quality of your waking life.
Sleep affects your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight.
Let’s face facts no other activity delivers so many benefits with so little effort!!!