Have you decided to start exercising again? Top! The health benefits of sports are well proven. However, after a long hiatus, it's not always easy to find the energy and motivation to get back to the gym. But as you probably already know, you just need a reason or little motivation and a few tips to get started. Then nothing can stop you. The sensations will be there, your athletic spirit will gradually return, you will feel healthier and your mood will become more positive. Discover 5 Simple Tips To Get Back In Sports… and Never Give Up… 🙂
Enjoy exercising!
If you stopped exercising a few months or even a few years ago, it's because the motivation and the idea of fun was gone. Rest assured, this is completely normal. Sport is certainly essential for improving one's health and physical fitness, but for this one often goes through a phase of suffering, hence the well-known saying “you have to suffer to be beautiful”. In order to prevent things from coming that far and you oppose sports, you must bring back the positive and you should not neglect the pleasure in sports.
The purpose of this article is to help you get back to exercise in order to keep exercising and enjoy it for as long as possible! Regular exercise can actually improve your health in every way.
It is abundantly clear that exercising again will only bring you benefits. But it is the idea of pleasure that will enable you to get back on your feet. It is essential to choose a sport that you want to do and that motivates you.
Which sport do you enjoy the most? Which sport gives you pleasure?
It is impossible to put together a complete list of the different sports, as everyone enjoys them differently. However, it is not uncommon for team sports to be at the forefront of incentives to return to sports such as football, handball or volleyball.
Being alone with or in nature can also be fun, such as hiking, Nordic walking, swimming, running, golfing or climbing.
If you're competitive, squash, badminton, or track and field are good options.
Finally, taking care of your body has never been more in the spotlight. For this, thousands of people choose to do strength training, cross training, fitness and associated group lessons.
To get back into sports, your mission is to find THE sport or sports that give you the most fun. There is sure to be one for you from the hundreds of activities available, even during these times of a pandemic. If in doubt, don't hesitate to do a trial session before committing to a subscription or sport.
Set your own goals
Pursuing a goal can be very useful for the longer term. In fact, it is of course the intention not to give up again after 2 weeks of exercise. That is not an option!
What is your goal? It must be an achievable goal that you define for yourself.
The goal can be anything: weight loss, muscle growth, improvement in physical skills, or even a desire to keep yourself on weight and in shape. Sport makes it possible to stay active throughout your life and improve your lifestyle significantly, it would be a shame to deny yourself that.
Be specific. For this, the goal must be feasible and achievable. Don't pass yourself by with this. For example, your goal could be to run a marathon. However, if you haven't walked for 5 years, it is recommended that you go gradually.
Because you keep taking small steps (ala Kaizen), you are able to stay motivated, prevent injuries and achieve your goals in the long term. It is then up to you to set flexible dates for progressively achieving the various objectives and milestones.
Finally, it is important that you are basically healthy enough to exercise. When in doubt, it is advisable to consult your doctor when you want to start exercising again.
Make a schedule
Now you know why you want to start sports again, it is time to decide how you have to do it. In order to do this, you have to draw up a small plan for yourself.
Establish a long-term training plan to follow. Determine a weekly or monthly plan and know in advance which activities you will be doing. Otherwise it is too easy to find excuses not to train. Challenge yourself with a real training plan. New goals will always motivate you!
For your recovery we recommend 2 sports sessions per week for 1 month. This gives you enough rest to get started in the best conditions. After 30 days, increase the number to 3 sessions per week by alternating one rest day. Finally, if you are really on track and everything is going well, you can add a 4th workout session per week, which equates to an ideal training volume to reach your sporting goal.
Make sure you focus during the performance of your sporting activity. Concentrate on one goal at a time. For example, it's not uncommon for some newbies to focus on muscle growth and weight loss at the same time. To gain muscle, you have to eat more. To lose weight, you have to eat less. To be effective, it is therefore important not to divert your attention. In this specific case, the advice is to first lower your fat percentage for a number of weeks. Once you have achieved this goal, you can aim for muscle growth thanks to a high-protein diet and adapted training.
If you haven't exercised in a while, start with cardio training to improve your lung capacity and endurance. For example, try walking or running on a treadmill or cycling on an exercise bike. These activities will help you improve your heart and joint health.
Eat healthy to improve your performance
If you've chosen to return to exercise, you might as well keep the momentum going. A healthy and balanced diet will help you reach your goal faster. However, given the versatility of advice and diets that can be found on the internet, it is not easy to find your own way. However, the main principles remain basic and within everyone's reach:
| Targets | Principle |
| I want to lose weight | - Eat a low-calorie diet - Keep taking baby steps - Stop crash diets, choose balance |
| I want more muscle growth | Eat a high-protein diet - Eat a little more than you need - Eat 3 meals, 3 small snacks in between |
| I want to improve my performance | - Choose fresh and seasonal food - Avoid industrial or processed products - Take carbs around your workout |
Simple rules for achieving your desired result.
Whatever your goal, it is important to keep an eye on your water intake. We recommend drinking at least 1.5 liters of water per day, or more, depending on the heat or sporting activity. Eating fruits and vegetables while avoiding processed foods will benefit your health, figure and athletic performance. Did you actually know that a poorly controlled diet can lead to injury? An overly acidic diet, for example caused by the lack of alkalizing foods such as most fruits, fish, vegetables or whole grains, can increase the risk of inflammation (tendonitis) significantly.
Need motivation?
It is sometimes difficult but certainly not impossible to stay motivated to exercise all year round. There are of course several options for this:
- Listen motivational music. Music has a positive influence on sports performance. Exercising occasionally or regularly with your headphones or headset can help you stay focused and motivated.
- Record your measurements. It's hard to see the changes when you look at yourself in the mirror every day. That is why it is common to take measurements of your body once a week, preferably once a month. Think of your waist circumference in centimeters and your weight in kilos. You will then get a better picture, more guidance and incentive to get your weight loss (or muscle growth if desired) to the desired level!
- Train with someone. In your circle of friends or family, there will probably be someone who wants to exercise again just like you. You may also know an active athlete who is willing to take you under his or her wing. Sports with 2 people is often more stimulating! This will keep you more motivated while also maintaining your social contacts.
- Personal trainer. Are you afraid of doing something wrong or not being stimulated enough? The help of a coach can be very useful, especially during the first few weeks. Whether at home or at the gym, he or she can give you the advice you need to get you on the right track. On the price side, count between 20 € and 60 € per session. If you can get your loved one to do that, you basically lower the costs per person, which makes it even more interesting.
Other situations can hinder your motivation. Likewise with injuries. Being inactive for several weeks can make it increasingly difficult to get back in.
Particular attention should be paid to warming up and stretching. Continue to pay attention to your body. The rule is simple: at the slightest pain, it is advisable to stop physical activity immediately and consult a doctor if in doubt. Continuing to exercise with pain will aggravate the injury and only prolong the healing phase. But even when you're injured, there are often many ways to stay active.
Finally, about starting sports again
When we want to exercise again, we are often full of goodwill. Nevertheless, it is advisable to start exercising again gradually and with moderate intensity. Remember that regularity is more important than intensity. It is not a matter of giving everything for 15 days and walking past yourself and then having to give up prematurely because of an injury, for example.
We hope these 5 simple tips will help you get back into the sport. Whether after pregnancy, a long recovery, a bet, a good solution or a question, know that regular exercise will bring you physical and psychological benefits thanks to the numerous hormones that the body produces with the effort.
Sources including BenchmarkPhysio (link), CoconutsAndKettlebells (link), Domyos (link), Sport-Passion (link)
