After a well-deserved break and some time away from your training routine, it's time to get back to the gym. Whether you have already enjoyed your holidays or are still going to take your break, the most normal thing is for you to take a break at this time.
And for most people, returning to training is always difficult! So, in this blog article, we'll explore how you can prepare yourself mentally and physically to get back to training in style!
Mental Preparation
1. Be realistic: recognize that your fitness level may have changed during the break and that is perfectly normal. Avoid setting unrealistic expectations and be kind to yourself: take it easy when starting your training!
2. Adopt a positive mindset: instead of dwelling on any perceived setbacks (don't cry because your abs are no longer noticeable!), focus on the fresh start and the opportunities for improvement that returning offers you. A positive mindset can be a powerful motivator.
3. Create a plan: Before resuming training, take a step back. Redefine your goals. If necessary, speak to the Personal Trainer for a new assessment and this way you will have a plan with direction and purpose for your training.
4. Start slowly: resist the urge to start with the high intensity you had before stopping. Start with lighter weights and shorter cardio sessions, gradually increasing the intensity as your body readapts to the exercise.
Physical Preparation
1. The first word to remember is the same as always: "security". Safety should always be your main concern. Performing the exercises correctly is key to avoiding injuries, so practice the basic technique of each movement. If you are not confident, seek guidance from a personal trainer.
2. Warm-up and End of training: Begin training with an adequate warm-up to prepare your muscles and joints. Likewise, end each session with a relaxation routine to help with recovery and reduce muscle pain.
3. Hydrate and Nourish: Make sure you are properly hydrated before, during and after your workouts. Additionally, maintain a balanced diet that suits your fitness goals to support your performance. Everything gradually, you don't want to be in 7 days like you were before the stop. Time is your friend!
4. Rest and Recovery: Do you remember that before the holidays you had a right rhythm with rest? It's time to get back to that rhythm. Don't underestimate the importance of rest and recovery days. Muscles need time to repair and grow. Take care of your body and pay attention to its signs of fatigue because you will need it to train daily.
5. Adapt to changes in the gym: Depending on each space, it is normal for the beginning of the sports season to bring some news and changes. Please familiarize yourself with all updated guidelines to ensure a smooth and safe experience.
Returning to the routine
1. Establish a schedule: Consistency is crucial to progress. Create an exercise schedule that suits your lifestyle and commit to sticking to it.
2. (Re)Find your training partners: Training with a friend, or participating in group classes with other people can make the gym experience more enjoyable. Consider this option if you have never tried it.
3. Celebrate all the small victories: If you weren't already doing so, start this routine! Recognize and celebrate each goal achieved, no matter how small it may seem. Every step forward will bring you closer to your goals and therefore every small victory deserves to be celebrated.
Conclusion
Returning to training after a break is an opportunity to renew your commitment to your journey towards a better version of yourself. Remember that your body is different and therefore adapt the training intensity, and once again, remember that any progress takes time, so be patient.
Welcome back to training!
