Getting Back on the Fitness Wagon
If you're a former exerciser who's sorta fallen off the wagon for quite a while, you need not worry; getting back on board isn't as hard as you may think. One of the keys to making your transition back into fitness go smoothly is to start off at a reasonable pace.
All too often, people jump into a new workout with a tremendous amount of zeal, only to then give up weeks later because they're physically burnt. To keep this from happening during your transition back to fitness, you may want to consider a rebuilding process similar the following:
For the first two weeks, perform one total-body strength training workout. Use a weight that you can lift up to 15 times, completing just one set per exercise. Do this workout twice per week.
During this same initial 2-week period, perform cardio two or three days per week. The key is to keep the pace down a bit at first, allowing you to safely complete 15 to 20 minutes.
After two or three weeks, increase the amount of weight you've been using in your resistance training routine, as well as the number of total sets you are doing per exercise (upping your routine to 2 sets per exercise should be sufficient).
At this same two- or three-week mark, increase the intensity of your cardio. You don't necessarily need to add more time, as much as you should pick up the pace. A great option is to introduce intervals into your cardio training.
By the four-week mark, you'll find that your body has become rather acclimated to your workout. This means that you are probably past the point of no return; that is, you most likely won't quit from feeling burnt out. Be sure to change your workout at this point -- something that you should try to do every 4-6 weeks on a going forward basis. Otherwise, you run the risk of your progress reaching a plateau.
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Great advice and tips to get back in shape
ReplyI agree that starting with something manageable and building up slowly are really helpful in doing something that becomes sustainable. I remember way too many times of joining the gym and heading off zealously with a belief in 'no pain, no gain' only to be so stiff and sore that I couldn't bend down to do up my laces the next few days never mind go back to the gym.
ReplyWhen I was in high school, I was significantly overweight and every single summer, I would resolve to lose 20 lbs before school. I would always start out by attempting to run with my athletic sister and then bike 10 miles in the park. The next day, I'd be so sore and cranky that I'd say "forget it" and be done with it. When I decided to get serious about losing weight, I actually started my routine off a lot more slowly...I started by walking 2 miles a day with my dog. Then I started trying to throw in running intervals to see how far I could push myself. One day, I decided to try to run one whole 3/4 mile lap around the park and I made it. So I kept doing that until I decided to add another half a lap of running, then a whole lap, etc. Every 3 weeks or so, I increased my distance and once I could go 5 miles or so without stopping, it wasn't that tough to add on distance. You really have to get your heart ready for intense exercise or you'll hate it with a passion.
ReplyAwesome suggestions, Spectra and bob! Truly, you have to start out slow and pace yourself. If you create a regimine that is too aggressive you will hate the exercise and drop it either becuase it's too painful or too demanding. I am a personal trainer and I suggest my clients start small - even with a 10 minute walk a day. Whatever you do, make it manageable and most importantly - record what you do. That way you hold yourself accountable (plus I make my clients send me reports). I use a free iPhone and web app called thecarrot.com. They have other great apps that allow you to track what you eat and if you have diabetes or other conditions you need to stay on top of. Luck has nothing to do with losing weight and getting healthy - create healthy habits and those few times you do drop your routine for a night out or something - you will crave exercise the next day. Guaranted!
ReplyIf you're fat and 50 like I am, then take a moment and realize that you are not 19. Take it slow and allow yourself time to recover. There's nothing like a pulled groin or a hamstring that will put you back on the couch in front of the tv watching Oprah kvetch about how she once again has reached two hundred and plenty while consoling yourself with a giant bowl of ice cream covered in real maple syrup. Mmmm.
ReplyThank you so much for this post. I've recently gotten well out of the habit of exercising, and I'm looking for exactly what you've listed here - a way to kind of "ease" back into it. I'm in it for the long haul, so slow and steady really works for me. Thank you!
Replyi like abs exercise that don't involved so much time to implement and at the same time gives out top effects for your abs.
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