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Experts have highlighted five tips to ease back into a workout routine after the festivities. SUBMITTED PHOTO
After much needed time to relax with family and friends over Christmas, getting back into your routine in the new year can be quite the challenge, specifically when it comes to working out. Research shows that December is the quietest calendar month at the gym, so it’s vital to start the preparation early.
However, it doesn’t need to be so difficult – FitnessVolt.com experts have highlighted five tips to ease back into a workout routine after the festivities.
Set specific times: Scheduling workout time is a simple, yet effective step. Getting back into the right frame of mind after the Christmas buzz is just one of the ways you will have to readjust, and it can certainly take its toll. Without a gym schedule, it’s likely that you will make plenty of excuses to not partake in any exercise. Consider your day-today schedule and choose your workout slot based on where you have the most free time – this way, you can mentally prepare yourself as well as avoid any excuses that you are too busy. Plus, a planned exercise slot will ensure that your workload won’t take over, as it’s a given that you will be getting back into a busy work routine, too.
Don’t overexert yourself: While pushing yourself is usually encouraged, it’s sensible to not push to the extreme, particularly after some time away from exercise. Whether it’s weightlifting or cardio, doing too much can lead to overuse injuries including muscle strains and tendon injuries, making you a lot less capable of meeting your fitness goals. After some time off, it’s natural to not be able to lift as heavy or run as far – so it’s crucial to not let it discourage you, as you will soon gain your ability if you stay consistent with your exercise. Overdoing it can also lead to a burnout in the early stages and make you dread a workout as opposed to enjoying it. If you feel yourself giving up, try to commit to five minutes, and finish your workout if you don’t feel capable of doing anymore. This five-minute rule will likely motivate you to do more.
Personalize your workout: Fitness lovers aren’t necessarily all gymgoers; there’s plenty of ways to workout which don’t involve the gym. If you’re a nature enthusiast and wish to do more cardio exercises, go for a run – or even a walk – at your local beach, local park, or even around the block. If you’re into strength training but don’t enjoy the gym atmosphere, invest in equipment such as dumbbells and kettlebells to work out from the comfort of your own home.
Partner up: Finding a friend with similar fitness goals is beneficial for many reasons, one being that it acts as motivation after some time away. For the days that you don’t feel like exercising, a fitness partner can motivate you to get ready and get it done – plus, during a workout, your partner can even push you to take it to the next level, such as lifting a slightly heavier weight or increasing the incline setting on the treadmill. Having a partner can also keep you accountable to stay on track of your fitness plan and recognize any goals that are yet to be met. It also makes it a time to socialize so you can look forward to it more.
Set short term goals, too: It’s important to think of the long-term result to allow you to plan your workout and figure out which exercises are best suited to your needs. Having only a long-term goal can become frustrating when you aren’t seeing progress straight away, and can even result in you to give up completely – which is easy to do when trying to get back into a routine. It’s vital to set goals over shorter time frames that are manageable. For example, you may wish to become stronger, so a short-term goal for the end of a month could be to increase your squat load by 45 pounds.
