For those of you that haven’t exercised for over 6 months now, had a baby, sustained an injury or have simply not had time to train, we need to get you back out there.
Getting back into fitness is a hard task and there’s no easy way about it. It’s not going to be fun and it’s not going to be pretty. There will be lots of pain and probably for a few days after too!
So here are my top tips to help you get you started:
* Firstly if you have had a baby or an injury, please make sure you are cleared for exercise or have medical advice to what you can and can’t do.
Abdominal separation from pregnancy can be something you will need to work on very gently.
Injuries to knees, back’s and shoulder’s will need careful attention.
* Secondly you need to find something that works for you.
No point telling yourself you’re going to get up at 6am for a morning run when you hate getting up early and you hate running!!
* Make your fitness goals attainable. What exercise do you enjoy? (Lifting wine glasses doesn’t count). What sports do you enjoy playing? Tennis, Badminton, squash?
* Get a workout buddy! If you’re going to put yourself through some pain, then you may as well bring someone to share it with you. It’s always better when you can share your experience with someone else. It’s like having a conscience, they don’t let you back out and you don’t let them back out.
* DON’T join a gym before you’ve started something light.
You will go for the first time, use every machine for a minute, sit in the steam room for 20 minutes and never go back again.
Start something much simpler first..
* Try a local fitness class, circuit based, so that you’re working all muscle groups.
* Try going for a light jog/run depending on your fitness levels with a clear goal set in mind.
I.E. I’m going to run for 20 minutes nonstop or I’m going to jog around the block twice, or run 5K in 30 minutes..
* Try some simple exercises on your own at home. Push Ups, Sit Ups, Squats, Lunges.
Try doing X15 of each, X3 sets. Just to get yourself used to working muscles again!
* Get yourself some good music! Nothing worse than trying to go for a run or do some exercise with no music!! It really helps get you going and gives you a beat to stick to. Use music which has a higher BPM…Dance, house, drum and bass! No James Morrison on Coldplay, you won’t get very far!
* Wear the right shoes! So many people go out for a run in the flattest most uncomfortable shoes and wonder why their shins hurt when they get in!! There are different shoes for everyone and it’s really important you get the ones that are right for you. Go into your local running shop and they will advise you of the correct shoe for your foot type. Don’t give yourself an injury before you’ve even started.
* Keep a diary of what activity you have been doing, whether it’s walking for 30 minutes, jogging..Once you see it building up, it makes you feel better!!!
Lastly, let me know how you get on! If you have any questions or need some advice, feel free to contact me and I’ll tell you all you need to know!
Have a great week and stay focused!