After a period of rest, it’s time to go back to the old routine. But often “between saying and doing, there is the sea”, as they say. In this article, we will reveal the keys to returning to successful training.
To resume training after a break, voluntary or otherwise, or after the holidays, you need more than desire and willpower. Discipline, order, and perseverance are part of the keys to return to training successfully.
The keys to getting back to training successfully
Planning the workout is one of the keys to getting back into training
It is rarely taken into consideration, but it is very important to plan the training, without forgetting that the leisure periods are always there. There are also those that go further and stress that these days of doing nothing or radically changing routines are absolutely necessary. It is a question of health and well-being.
Therefore, spending one, two or even three weeks without exercise must be part of the overall planning for a whole year. Moreover, most likely the body and mind end up thanking this period for “disconnecting” from ordinary work.
Don’t overdo the food
What should not change radically during these breaks are certain habits. The most important of all: nutrition. Even during the holidays, you have to take care of the line, so as not to frustrate the efforts made during the year.
While it is true that eating many dishes that are often “forbidden” during the rest of the year is part of the charm of holidays, moderation is needed at every meal.
This is something that goes beyond concepts like “keeping the line” or avoiding overweight. It is not consistent with a comprehensive physical training plan to eat only foods that do not bring anything positive to the body during one, two or three weeks.
Set clear and above all realistic goals
Whether starting from scratch or resuming training, goals should be realistic. Under no circumstances can goals like “lose 12 pounds in a month” be achieved.
Unrealistic goals are the first step towards the failure of fitness plans. In reality, they tend to be more counterproductive than those who do not consider any specific goal.
Each objective must be perfectly measurable and verifiable in periods of time that are not too long . Examples are: lose a pound a week, or walk 20 minutes in the beginning, three times a week for a month. Once these scenarios are reached, it will be time to increase demand levels.
One step at a time to get back to training
Even professional athletes, after a period of inactivity, begin to resume training little by little. This is because the body, even when used to high levels of physical demand, needs to reorganize itself progressively.
This maxim should also be respected by those who practice sports for pleasure or fun. The most common recommendation in this regard is to halve the training routines that were performed before the “stop”.
That is to say: if a racing fan traveled seven kilometers in one session, during the next two weeks to return to action, this route should be limited to 3.5 kilometers.
Resume training and good habits
There are habits that should be the norm for all those who regularly play sports. A balanced diet is one of these. Remember that this concept goes far beyond the idea of ”eating healthy”.
Good eating habits include respecting the time periods that the body requires to digest and store food. Eating just before a competition or a workout is not a good idea.
It is recommended to sit in front of the table 90 minutes before subjecting the body to physical work. In this way, the fact that the digestive system has fulfilled its tasks is guaranteed. Furthermore, all the nutrients contained in the food have already been assimilated.
Proper hydration is another key factor. After all, the body needs the right amount of water to be able to function properly.
Likewise, you should not do without warm-up exercises before each work session. The same as performing relaxation and stretching exercises after achieving the training goals.
Break with boredom
It may happen that after a period of inactivity, the activity or sport previously practiced does not generate more interest. The important thing is not to use this as an excuse to do nothing.
The options for maintaining exercise routines are varied. It is perfectly valid to try different activities before deciding which one you like best and which is right for you at that time. This is also one of the keys to getting back to training successfully.