Let’s start by admitting that we have all been guilty of workout slumps. You might have started the fitness routine with a lot of enthusiasm however, after a few sessions you stopped training. The reasons could be many for example an injury, an important life event or you just got too lazy to get out of bed.
So what do you do to get out of the workout slump? How do you rebuild your body after a long break?
Good News: You have a head start!
If you’ve started working out after a long break, then you need to read this. There is a lot of muscle memory that you can pull from. It will take less effort for you to get in form. Muscle memory is the body’s ability to activate and rebuild muscle fibres more efficiently due to the work that was previously done. In short, your squats might take a little time to perfection but they will be restored just the way you rode them previously.
Here are a few tips that may come in handy while you are trying to rebuild your body:
1. Plan Properly and Take it Easy: Before starting out and diving straight into working out, it's always great to plan out a few things in advance. Start by taking it easy. Don’t push yourself to a point that you get overwhelmed in the initial days. Start with 10 minutes a day.
Additionally, what can really work wonders for your motivation and uplift your mood is good workout gear. So how about a great pair of sneakers or a good sports bra that would just make your workout so much more comfortable.
2. Set Goals: Set goals that are SMART i.e. Specific, Measurable, Achievable, Realistic and Time-Bound. Set a fitness goal with a solid end-game in mind.
Whether you want to build muscle, train for an event or just gain back the strength you had before you hit the slump. Once the goal setting is done, you can work towards the fulfilment of these goals.
3. Schedule wisely: Schedule the days you want to work out. The key is to maintain consistency. Give your body a chance to fall back into the discipline. You can start with the following routine:
- 20 minutes of strength training and toning
- 30 minutes of cardio
- 10 minutes of stretching or cooling down
4. Maintain healthy habits: Working out should always be accompanied by its best buddies: good sleep, healthy eating habits and focusing on mental health. Without these three complementing your workout regime, it becomes difficult to achieve the goals you have set for yourself.
5. Focus on maintaining form: While working out, it is always the quality that trumps quantity. So make sure you maintain your form. Even if you are doing 5 Power Jacks, you need to ensure that all those 5 are in perfect form. Be deliberate and conscious of your movements. Take your time to focus on form, breathing and control.
So this was a guide to help you build back those muscles and feel good about your body again. After going through these points, going through the fitness journey all over again might be daunting. But at the end of the day, it's all worth it. So go ahead and achieve that dream body for yourself. You’ve got this!