Blog
  • Main page
08
09
2021

5 Tips To Spring Back Into Fitness

Now that winter is winding down, you may be itching to get back outside and get moving. Spring is an ideal time to get back to exercise.

It’s important to prepare your body for activity, especially if frigid temps kept you glued to the couch all season, otherwise you run the risk of overdoing it.

The “no pain, no gain” approach to fitness doesn’t work. Instead, try these five strategies to shape up this spring.

  1. Underestimate your abilities. Most people regress during the winter months, even if they’ve stuck to a regular fitness routine. If you don’t underestimate your ability and ease back into your activities, you’re setting yourself up for muscle soreness and injury, and that can sideline you for weeks. You might not feel the pain the day after a tough workout, but two days later the soreness may be so intense you can’t lift your arm above your head.
  2. Start small. If you’ve been sedentary for weeks, check in with your doctor before amping up your activity. Once you get the all-clear, start with an easy cardio like walking schedule or stretching regimen. The slow, gentle movements will help prep your body for more intense activities. Start with 10 minutes every day or every other day for a week. Then increase to 15 minutes the following week. Add five minutes to your workout each week until you are doing cardio for 30 to 45 minutes at a stretch. You can even break up sessions throughout the day. And don’t forget to stretch before and after your workouts.
  3. Go slow. Even though sunny days may be calling your name, make sure to start slow. A good rule of thumb: Never increase your weight, time, speed or intensity more than 10 percent per week. The best approach may be to vary the intensity throughout your workout. Sprint for 1 minute, jog for 10 and then walk for 5. Repeat the process until you feel your workout is complete. Called high intensity training, this type of training offers more gains than maintaining a steady pace.
  4. Stretch it out. No matter what your sport or activity, incorporating stretching into your routine can help you stay at the top of your game. 
  5. Keep your expectations in check. The longer your break the more time you’ll need to get back to on track. So, if you worked out three to four times per week prior to your fitness vacation, it will take about four to eight weeks for you to get back up to speed. Remember, too, that you didn’t become inactive overnight, so you won’t become fit overnight. Patience is key.

Exercise stresses the body. While it’s mostly good stress, if you do too much too quickly, you’re more likely to suffer from an injury that sets you back even farther, particularly if you’re packing more weight post-winter. The added weight can place increased pressure on your joints during high-impact activities. Start with lower-impact activities like cycling, pilates and yoga that are easier on the joints.

Stay strong and enjoy your Spring back info Fitness!

 

author: Zone Fitness