September is a bit like January, everyone wants to work out and get into good habits. But how do you get back into exercise after months of vacation?
The summer is coming to an end and, taking a step back, you have enjoyed it. If the sun was not always present, your plate remained very summery: aperitif, summer “salad”, tasting of foreign products. A multitude of flavors and tastes. So yes, you swam, hiked, and even ran after your kids and we grant you, it’s not all restful, but it’s not a real physical activity either. It’s decided! Let’s get back to sports and prepare for the new school year as well as possible. To get back to a regular and efficient sport rhythm, you have to go gently, no need to throw yourself on all the weights of your gym or to go and run 25 kilometers on the first day. Today, we give you 9 tips and exercises to effectively resume sports after the vacations!
BEFORE RESUMING PHYSICAL ACTIVITY, TAKE STOCK OF YOUR HEALTH
It is important to know where you stand in terms of health. Before embarking on any sporting activity, it is imperative to visit your doctor and have a check-up to detect any pathology that could prevent you from practicing a sport.
SET UP A SPORTS SCHEDULE TO STAY MOTIVATED
Getting into sports is easy. On the other hand, maintaining regular physical activity for several months is much more difficult. To avoid losing patience and losing motivation, don’t hesitate to set up a sports schedule. Nothing is more motivating than a routine that is well integrated into your daily life.
CHOOSE A SPORT ACTIVITY THAT YOU ENJOY
If you hate running and endurance, don’t sign up for a marathon, if you need to be motivated by partners, choose a team sport. You got it, choose a sport that suits you and that you like. This way, you will feel more like you are having fun than playing sports!
BE CONSISTENT, NOT INTENSE
The goal is not to end up on your knees every time you work out. It is more effective to do one-hour sessions four times a week than to do one big four-hour session once a week. Focus on consistency and your body will thank you.
LISTEN TO YOUR BODY
Never push your body to the extreme! Not listening to your body is exposing yourself to injuries that could be irreversible. When you are tired, take a little more time to recover. When your sensations are no longer the same, slow down and analyze why.
TO RESUME SPORT IN A RELAXED AND EDUCATIONAL WAY, HERE ARE 4 EXERCISES TO TRY AS SOON AS POSSIBLE.
1) TO WARM UP, JOG FOR A FEW MINUTES EVERY MORNING
This exercise is ideal to work your cardio but also your whole body because all your muscles are solicited. No need to run for miles, a half-hour a day is enough.
2) TO RESUME A GOOD SPORTING ACTIVITY, WORK ON YOUR MUSCLE STRENGTHENING
It is imperative to integrate muscle strengthening into your sports routine to obtain visible results. Here again, there is no need to kill yourself lifting weights, but small exercises that work the abs and buttocks, for example, are more than enough.
3) TO WORK ON YOUR STRENGTH BUT ALSO ON YOUR MIND, CHOOSE THE PLANK EXERCISE
If the movement is simple to perform, believe us, it is one of the most difficult exercises. Holding on for 30 seconds while doing the plank is equivalent to 10 minutes of brisk walking, so if you want to get back into the gym while staying at home, this is the perfect exercise!
4) FEEL FREE TO TWIST SOME EXERCISES TO SUIT YOUR NEEDS
For example, if the floor push-ups are too strenuous, you can do them against the wall, ideal if you want to firm up your chest!