The year is still young and new fitness goals can still be set and carried out!
If there is anything to take away from the health and wellness space in the last couple of years, it has been the focus of self-care. When you’re on a fitness hiatus due to life events such as having a baby, an injury, or illness, getting back into it can be a struggle.
The important thing to do in this situation is to implement self-care and take the pressure off your situation that our modern society often places. Instead, check in with yourself physically, mentally, and emotionally and then move towards fitness as you see fit (see what we did there?).
This will look different for everyone — fitness is non-linear and fluid for everyone.
At Proven 4, we get that life happens and sometimes you have to take a step back from your training. If you’re ready to get back at it, we’re here to support you! Set safe goals and explore with us how to approach fitness after a hiatus.
Easing Back Into fitness
There comes a breaking point when you feel like an alien in your own body — you’ve been on a hiatus, and now you’re just itching to get back at it. But as social media dictates, we’re just supposed to snap our fingers and be back to marathon condition and watch our bodies ooze muscles in places we didn’t even know we had them — Just. Like. That.
While mentally this may be exactly where we’re at, physically you may feel like garbage, and that’s okay. Remember, it’s about starting where you are and creating those habits that will guide you to where you want to be.
A two-mile run is better than not doing anything. Bodyweight squats and one pullup gets you past where you were yesterday. Your strength and conditioning will come back, just give it a little time!
So, what do you do in this annoyingly trying transition? You kickstart your fitness, safely! Let’s take a gander at what easing back into fitness entails.
Listen to your body.
Listening to your body is the harbinger of fitness. When the endorphins are ramped and you’re remembering the good ol’ days, you’ll want to be back there, now. However, exercise is a form of stress and your body has to be able to cope with the onslaught of your new routine, and like a hormonal teenager, it may give pushback in the form of extremely sore muscles, headaches, and fatigue — and this, this is where you listen to it!
When you listen and allow your body the time it needs to adapt and rest, it’ll thank you. So, do yourself a favor and listen!
This fits in perfectly with listening to your body! It is exceptionally easy to overtrain because in the moment, it feels great – or at least it doesn’t hurt until delayed onset muscle soreness (DOMS) sets in and ruins your training for the next week!
When you overdo it, you risk injury and stress your body out.
So, do less than you typically would and let this be your guide as you ease back into training.
Do what you can.
Perhaps you got a fitness plan from a quick internet search or some recommendations from friends. It’s vital to remember everyone is different in what they can start out doing, so if you can’t fully jog at a nine-mile minute pace, do what feels good to your body.
You can even mix up the frequency — a couple of weight lifting sessions are great to begin with, especially if you’re still feeling good. If your body begins to lose form, this is when you know to scale it back.
Have fitness variety.
When you’re getting back into fitness, it is crucial to have variety. This means a good mix of conditioning (running, biking, HIIT, etc), combined with strength, mobility, and flexibility training.
It’s also important not to overdo one area of your body such as your legs, arms, or core, and work to incorporate them all.
When you ease into training with variety it keeps you safe and healthy in the long-term.
Check your nutrition.
If you’re embarking on a new fitness routine, you’re likely also addressing your nutrition. It’s important to not only create healthier eating habits, but also to fuel your body optimally.
Something that’s not always addressed is undereating. If you’re working hard and not seeing results or are always sore and tired, it could be a result of undereating. Gains happen when we have adequate protein, and muscles repair and fitness is better when we’re getting all the nutrients we need.
It’s equally important to not to eat junk because you’re working out again. Sure, you can be a little less strict, but you still need to be mindful of what you eat!
A fitness hiatus can be equally tough as it is motivating, and when you listen to your body, don’t overtrain, and add a little variety, you, too, can be successful in easing back into fitness.
There are still many more tips to share so stay tuned for part two!
If you’re loving your workouts but are having a hard time getting through them, you will love our pre and post workout drinks — fuel every part of your workout today!