The days are getting longer, the sun is feeling warmer, and suddenly you realize bathing suit weather is right around the corner but you haven’t been working out! If you are like most people, you break out your running shoes and jump right into an intense workout. Then about a week later you are injured and have to stop. Instead of shocking your body and risking injury, why not try these tips and tricks to ease back into an exercise routine pain-free. You’ll have that summer body and still be able to enjoy the warm weather, healthy and fit.
Set a Goal
Before beginning any journey it’s important to know your destination. Decide what your goals are ahead of time so you can map the path to get there. Do you want to add muscle, get faster, or tone up? Knowing these things will help guide you to your goal.
If you were running consistently in the past, your body may have been comfortable at a certain pace. But if it’s been a while, it is always better to go a little slower until your body has adapted to running again. By starting slower, you prevent those overuse injuries from creeping up.
Even though temperatures start rising in the spring, you still need to warm up your body before doing any intense activity. If you are training outside, start with 5-10 minutes at a lower intensity to let your body warm up gradually.
Know Your Limits
This means listening to your body. If something doesn’t feel right, take a break. Check in with yourself. How am I feeling? Do I feel any sharp pain? It’s OK to be cautious when you are restarting a routine.
Do Half Time
Start with fewer reps or do just half the amount of sets as you did before. If your muscles are not used to lifting weights, you’ll likely be sore the next couple of days. By doing half the volume, you’ll cut down on that soreness so you can be back in the gym sooner.
It seems obvious, but if your body has been inactive for a while, your muscular strength will have decreased. Try starting with 50-60 percent of what your peak weights were.
Work with a Coach
Having someone coach you can help you train smarter and avoid injury. You can workout with a personal trainer or join a sports team. Working with an expert is the best way to ease back into your fitness routine.
Laura Conley holds a Bachelor of Science Degree in Biology from California Polytechnic State University-San Luis Obispo. She is a Certified Holistic Health Coach and Transformation Coach; receiving her training from National College of Exercise Professionals, HCI and Biotics Research.
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Want to learn more on how to maintain goals read our blog How to Create and Keep a Goal
Heritage Victor Valley Medical Group (HVVMG) offers its members award-winning coordinated care with a speedy referral system. Heritage has 45 primary care physicians and a panel of two hundred medical specialists across Southern California’s High Desert, as well as the mountain communities. They also have a locally based members service team and is dedicated to a spirit of excellence. HVVMG is part of the Heritage Provider Network.