Table of Contents
How to best resume physical activity
When you stop after years of sport or after practicing it assiduously, you must take into account above all the duration of the break, as it is a determining factor to understand how to resume.
First of all it is necessary to deal with a fact: if in the meantime the weight has changed and how. An overweight must be managed well so as not to bother the joints and especially our precious spine. Even being underweight must be managed so as not to cause discomfort to the muscles and soft structures of the body. The data of lean mass versus fat and muscle mass are essential to understand how to resume training.
An emotional and internal fact is also valid: How does it feel? What relationship do you have with your body? What level of self-esteem, how much desire to recover and for what reasons.
It is necessary starting in small steps and goals that can be reached without expecting immediate results. It is useless to buy very heavy dumbbells or weights at the risk of hurting your shoulders or back or starting to run for a long time and without the right shoes. Anyone who resumes after a moment of pause should expect first of all variations on the breath (further aggravating smoking or anxiety) or generally feeling a little undertone and rusty. However, it must be said that the body has its own memory and therefore soon remembers the previous training moments with the positive aspect of pleasure in the recovery. Training is a great way to go release stress and returning to practice allows you to immediately find yourself relaxed and soft. The better you feel, the greater the desire to train.
It might be important to understand if you want to go back to training alone or in company and in the second case it would be better to be sure to practice together with people who are at our same level or in any case avoid any form of competition spirit. You have to deal with the initial sense of heaviness, the potential frustration but you will gradually find yourself a gradually defeat laziness.
If you resume thetraining after an injury it would be good to be followed by an expert without improvising cards independently, risking aggravating the situation; even better if the figure who trains you talks with those who have carried out your rehabilitation (physiotherapist, osteopath, chiropractor, etc.). Injuries are rarely resolved in a few days, especially for those who love to run. Inflammations usually last 6-8 weeks, muscle injuries between 10 and 40 days and it goes without saying that everything becomes complex in the case of fractures. In the case of an accident in any case in general it takes a lot of patience, reflection and self-listening.
Investigate the reasons for the stop
If it wasn’t an injury, we should ask ourselves why we stopped training. If you do not find pleasure in one form of practice, it is better to turn to another in order not to make the same mistake and give up after a while. The best way to resume the relationship with your body it remains to know it for example through calisthenics and isometry exercises. For example, to test many abdominal districts at the same time, you could dedicate yourself to awakening, after a small warm-up, to exercises such as the plank of flexibility and joint mobility, combined with a great focus on breathing. Proceeding with this way allows you to take progress into account in an easy way.
You could for example do one plank session per day to increase gradually and various abdominal exercises 3 times a week (also during the injury, as long as there are no contraindications). Combine these exercises with alternating forms of running and walking (unless there have been injuries for which some joints must be treated with particular caution. Each time gradually increase the time dedicated to walking and running, without exaggerating, always taking care of make stretches at the end of the course. If you ran, you don’t have to go back to doing that. You may perhaps discover swimming, martial arts, or move towards a practice that maintains and strengthens the body such as Pilates. If you want to combine physical and spiritual practice, you could approach yoga or tai chi chuan.
Three mistakes not to be made
Let’s see together 3 mistakes to be avoided absolutely in order not to resume in a counterproductive way.
Don’t listen to yourself
Yours emotional well-being and the achievement of the goals must be in the first place without forcing and without expecting too much immediately. You should always try to listen to your body to manifest what you want and to undertake forms of training that you enjoy and gratify you.
Making comparisons
If you have had an injury or have achieved excellent levels of performance and aesthetics in the past, you must try to do not make comparisons with the past. When the mind compares, everything suffers (body, soul, spirit, etc). Stay with the present and what the body offers and is able to give now. Don’t overdo it and keep a positive mind. Believe in yourself first of all.
Don’t ask questions
If you have had an injury you should definitely ask yourself why you hurt yourself. Trusted professionals can help you identify the structural and postural problem so that it does not recur. We need to strengthen the areas of the body in which we feel weak. Avoid overload and try to understand if you have the right shoes, if you are feeding the same muscular imbalances again or carrying on the training with the same spirit, risking that boredom comes back around the corner.
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