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Gyms are finally open again after a long wait – but is picking up the weights and running on the treadmill for the first time after months off really as easy as you remember?
If you found it hard to train regularly during lockdown and your fitness has dropped off a bit as a result, the temptation is huge to jump straight back to your old fitness level. But if you're not as fit as you were before the gyms closed, or you haven't exercised regularly over the past few months, it's important that you walk before you run again.
In this post you'll learn why it's so important not to jump straight back into your pre-lockdown fitness routine, but to create a new one instead, to get back in shape.
Take it slow after a longer break from exercise
Gyms are open again, summer is here, and you're ready to pick your fitness routine back up and work on your fitness? Great that you're motivated! But you may need to let go of your expectations.
If you were training with 5 kg dumbbells a few months ago, you might have to go back down to 2 or 3 kg for now. When training with weights, it's important to pay attention to proper form. If you jump straight back into your old weights, you risk getting injured. And then you'd have to take an even longer break from exercise.
The same goes if you gained weight during lockdown because you were moving too little. If you try to lose all the extra kilos at once, you'll likely fail.
A new fitness routine to get back to your old fitness level
What you need to reach your old fitness level is a new fitness routine. It doesn't make sense to overdo it or exhaust yourself because you're so fixated on quickly getting back to your old fitness level.
Don't be too hard on yourself if you can do less than before. It's absolutely not a sign of failure if you train with lighter weights or do fewer reps – it actually shows that you're working sensibly towards a goal, instead of risking injury and exhaustion. Over time, you can slowly increase the weights week by week.
Also remember to schedule rest days, to give your body the time it needs for muscle growth and recovery. Of course, rest days don't mean you can't move at all ;-) Active recovery is recovery too – like a walk or cycling to work, for example.
Stay motivated with a training partner
If your fitness has dropped off over the past few months, or you find it hard to motivate yourself to exercise, a training partner is exactly what you need! Whether it's a friend, a family member or a personal trainer – training together isn't just more fun, it's also far less likely that you'll cancel a session together than skip a solo workout at the gym ;-)
It's also important that we don't forget the coronavirus hasn't disappeared yet. That's why you should take care of yourself and not overexert yourself or go on a restrictive diet, which makes you more susceptible to illness and can raise your stress level.
So set goals that focus on your fitness and health. Shape your new fitness routine so it makes you feel good, rather than being too focused on "optimising" your reflection in the mirror.
Support your new fitness routine with the right nutrition
It wasn't just the lack of movement during lockdown that led many of us to feel out of shape. All the snacks and sweet treats, which taste especially good when it's cold outside, played a part too – didn't they?
To get back on track and support your body in getting back in shape, it's important to focus not just on exercise, but also on healthy nutrition.
If you improve your eating habits and eat more nutrient-dense food, you won't just feel better – you'll also have the energy you need to start training again. Also remember to get enough sleep – with 7 to 9 hours of sleep, you give your body enough time to recover after training and refill your energy reserves.
How to make it easier to get into a training routine
One of the best ways to start exercising regularly again is to build it into your daily routine. If exercise becomes part of your day, it won't take much willpower to get started. Set fixed training times, for example by setting your alarm half an hour earlier in the morning and taking some time for a workout at home before work.
What matters is finding a time slot during your day that fits well into your routine, so exercise becomes a habit rather than an annoying obligation you keep putting off.
Enjoy it and have fun!
Having to give something up has its upside too. Because it shows you how important it actually was to you. So next time you're training at the gym, smile and simply enjoy it. Let that joy be your motivation. After all, you no longer have to stay home – you're free to move around again!
Want to give your fitness restart a boost? I'd love to help you get back in shape, working together not just on your fitness and nutrition, but also on your mindset. A holistic approach doesn't just lead to results – it creates lasting change across every area of your life! Feel free to book a free 30-minute consultation.