The most important thing in life is staying fit, “Health is Wealth” is damn true! Most of the time we lose our track due to day to day challenges. But everyday is new day to get up and start, below are steps to get back to fitness/workout plan or key points if somehow it’s lost in shadows. Don’t overdo it right away.
1. Don’t overdo it right away.
“Doing too much too soon can overwhelm you mentally,”
2. And begin with what works for you.
Take it slowly as you feel comfortable but keep going everyday, that makes it count.
3. Make sure your workouts include three key components.
When you’re getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. That simply means cardio, strength/weight , stretching.
4. Don’t forget to take those rest days!
Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. “When you take a day off, your body isn’t. It’s actually working very hard to repair and replenish itself after all the work you put it through”. So take it easy start with alternate days workout plan and eat every 3 hours a little but including protein and vitamins and fibres, drink lots of water and take adequate sleep of 8 to 9 Hours.
5. Start your workout with a good warm-up and end with a good cool-down.
A good warm-ups preps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate. Don’t cut corners here: “Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout,”
6. And spend a few minutes stretching
Speaking of tightness, stretching is especially important when you’re getting back into a fitness routine.
7. Take it slow and focus on your form
Quality trumps quantity, especially when you’re just getting back into fitness. Be deliberate and conscious of your movements. Take the time to focus on your form, on your breathing, on your control.”
8. And don’t forget to listen to your body.
Chances are, your body is going to let you know that it’s working hard, but learn the difference between hurts-so-good and hurts-not-so-good. “If something feels weird or gives you pain, stop doing whatever that is,”
9. Don’t skimp on sleep
“Working out is ‘work’—it takes more time and energy, so you might feel fatigued initially because you are burning more calories and the body is trying to adapt to the increased stresses in the tissues,”. “If I’m so exhausted that I’m walking around like a zombie, I might opt for some more sleep on a particular day,” she adds. So it’s OK to tuck in a little early and hit snooze on some days…your body will thank you.
10. Find a friend who keeps you motivated
Workout buddies unite! “Find a friend who is already working out and has a routine. That person can be a key motivator,”
11. And, finally, set goals to keep you focused.
It’s recommended setting a S.M.A.R.T. goal–specific, measurable, attainable, realistic, and time-sensitive. What’s your goal ?