Getting Back Into Exercise after a break…

Getting back into exercise after a break can be challenging, both physically and mentally. Whether it's due to injury, a holiday, or simply a lack of motivation, falling off the exercise wagon is a common experience. However, it's important to remember that you've done it before, and you can do it again. In this article, we'll explore why it's difficult to get back into fitness after time away and provide a structured approach to help you ease back into a regular exercise routine.

Why is it hard to get back into fitness after time away?

Taking a break from exercise can have significant effects on your fitness level. Research has shown that just two weeks of inactivity can lead to decreases in aerobic and anaerobic fitness. Additionally, inactivity can reinforce bad habits and make it challenging to find the motivation to train. Without a clear goal or routine, it's easy to prioritise other things over exercise. Furthermore, the lack of regular exercise can result in various biological and biomechanical changes in your muscles and cardiovascular system, making it feel more challenging when you do decide to start again.

The First Session:To overcome the initial resistance and create positive reinforcement for exercise, it's important to push through the discomfort and unlock the release of feel-good endorphins. Research suggests that endorphin release occurs after approximately 30 minutes of exercise, with moderate-intensity workouts being most effective. Working out in a group can also enhance the endorphin rush. When starting back, it's crucial to start easy and not set yourself up for failure. Begin with a manageable workout and gradually increase the intensity and duration based on how your body feels. Scheduling a workout with a friend can help keep you accountable, and booking regular exercise sessions in your calendar can make it more likely for you to follow through.

The First Week:

After the first session, expect some muscle soreness, known as Delayed Onset Muscle Soreness (DOMS). This is a normal reaction to unaccustomed activity and will diminish as you get back into a regular routine. During the first week, it's important to set realistic goals and start off conservatively. Progressively increase the speed, distance, or sets and reps of your workouts. Aim for 1-2 sessions in the first week, allowing ample time for recovery. Choose activities that you enjoy to make the process more enjoyable. Prioritise getting enough rest and staying hydrated, as these factors directly impact your body's ability to exert itself. Keeping track of your workouts can provide valuable insights into your progress and help you adapt each session accordingly.

The First Month:

In the first week back, focus on gradually increasing the workload while incorporating recovery days. Weeks two and three present opportunities to further increase the intensity and volume of your workouts. However, in week four, it's important to dial it back and give your body time to respond to the training stimulus. This allows your muscles, ligaments, and tendons to adapt to the workload. Remember that patience is key during this process. Getting back into exercise is a marathon, not a sprint. The goal is to establish a routine, rebuild your fitness levels gradually, and develop good habits that will keep you motivated in the long run. Celebrate your small wins along the way and acknowledge how far you've come.

Getting back into exercise after a break can be challenging, but with the right approach, it's entirely possible to regain your fitness levels and establish a sustainable routine. By understanding the reasons behind the difficulty of returning to exercise, structuring your workouts, and celebrating your progress, you can overcome the obstacles and enjoy the benefits of an active lifestyle once again.

Remember, you've done it before, and you can do it again, and we’re here to help guide and support you all the way.

Have a word with one of your health partners regarding getting started again or any other questions you might have about fitness, nutrition or health in general.

Image by Ryan McGuire from Pixabay