Table of contents:
- Arrange steps to get back to sports
- 1. Start with strong intentions
- 2. Doing stretching exercises
- 3. Doing light aerobic exercise
- 4. Train muscle strength
- 5. Learn from the previous session
- 6. Live a one-month routine
Busyness, work, hobbies, or even health conditions can sometimes be so time-consuming that you don't have the opportunity to exercise. When returning to a workout routine, many people are confused about where to start. Well, if you just returned to sports again, you should take these steps.
Arrange steps to get back to sports
When you decide to return to exercising, don't immediately start with heavy exercise that drains your sweat. Try following these steps.
1. Start with strong intentions
You need a strong commitment if you want to get in shape. Start by preparing all your needs and making a regular exercise schedule. Try to put aside other things that could interfere with your commitment to exercise.
2. Doing stretching exercises
When you return to sports after a long period of time, you need to stretch to make your muscles more flexible and blood flow more smoothly. Stretching exercises are also important for improving overall body performance and reducing the risk of injury. For starters, try doing stretching movements like lunge every time you start exercising. You can start with 10-15 stretches with a duration of 1 minute each.
3. Doing light aerobic exercise
Start your exercise routine with 150-300 minutes of exercise each week, or break it down into 20-30 minutes each day. Try light aerobic exercise such as walking or jogging . You can rest for 10 minutes in the middle of the session and resume it. Over time, you will get used to it and can do it for 20-30 minutes without stopping.
4. Train muscle strength
Are you back in the habit of stretching and aerobics? So now is the time to start training the muscles of the body that have been rarely used actively. You can try squat , lunge , hamstring curl , or any sport that moves all the muscles of the body.
You can also do the following sports if you have adequate facilities:
- Total Body TRX Workout: perform sports movements with the help of elastic straps fixed from the ceiling
- 9-Minutes Power Plank Workout: a wide variety of movements plank which was carried out for 9 minutes
5. Learn from the previous session
Do each movement the right way, no matter how easy it is. Keep in mind what muscles are contracted, which areas are painful, and the pleasant sensations you feel when you get the movement right. This is useful to avoid movement errors that can have an impact on health.
6. Live a one-month routine
It's okay to set long-term goals when you get back to exercising, but try to stick to that commitment for at least a month first. Breaking your goal down into smaller chunks is helpful so you don't get overwhelmed as you go along. Once you are able to stick to this routine for a month, continue with a similar goal.
Deciding to return to sports after a long period of stopping may not be as easy as one might imagine, but it is also possible to do. The key is commitment, a regular routine, and not having to force yourself to start big.
x
