Here are some tips that will help you get back on the move after a period of inactivity, be it two months or ten years.
In the left corner, the excuses: you don’t have time, you don’t have any more energy and exercise requires a lot of effort. In the right corner, the benefits: you will gain strength, sleep better, avoid health problems like osteoporosis and heart disease and, if that is your goal, your favorite jeans will continue to serve you. In the next years.
If, for now, your apology serves as a beating for good, don’t be discouraged. See how to relieve pressure and at the same time get the results you want with time constraints.
Set goals for yourself.
If you have stopped exercising for some time, it is difficult to know what condition your body is in – blood pressure, flexibility, strength and endurance. Your efforts will be more rewarding if you start by finding out what your concerns are and setting specific goals for yourself, whether it’s cardio, strength, abdominal training or diet. Have you dragged five pounds more since your last pregnancy? Or maybe you are having trouble assembling your laundry basket? First, a little introspection is needed.
“Choosing an activity that you enjoy is one of the main success factors for persisting in physical activity”. In addition, some studies have shown that your preferences can determine the extent to which you will be able to stay in shape. In other words, joining your marathon runner friend may not be the best solution for you. To find out what activities you are likely to enjoy, take a sporting personality test online. You can find one at globalhealthandfitness.com/personality.htm, offering a variety of sports and exercises suited to your personality and lifestyle.
Often, busy people – like most mothers – want exercise programs that show immediate and visible results. “With an excess of goodwill, people want to do it very fast. To avoid injury, you need to listen to your body. To avoid injury, you need to listen to your body, it is recommended to avoid high-impact exercise and to run on hard surfaces for the first three or four weeks, and instead advises you to opt for aquatic exercise classes. “These courses offer low-impact activities, are accessible and are usually given at night. And they actually increase the heart rate. You can also stroll around the neighborhood by pulling children in a stroller.
Schedule time on your calendar.
All experts agree that putting your exercise sessions on your schedule is a guarantee of perseverance.
In addition, recent studies suggest that the amount of more beneficial cardiovascular physical activity may be much less than the frequently recommended 30 minutes a day. So even if you only have 15 minutes a day, you have no excuse.
Equip yourself properly.
If you’ve been thinking about wearing the pair of sneakers you’ve been wearing since your preteen started at daycare, take a second look. The right equipment can help you train more effectively – and prevent injuries.
Even if you just jump in your living room in front of the latest video on functional training, your shoes should absorb a lot of shock. Your mountain bike should be suitable for your height, weight and arm length, and you should be able to lift it without difficulty. Explain your goals to the salesperson and ask all your questions. You’ll get the equipment you need and are less likely to buy accessories you don’t want
Do not skip meals. When you resume training, you don’t burn a lot of calories. So it can be tempting to skip meals. Result? “Most people train on an empty stomach.” Instead, try to eat three meals a day, plus three small, healthy snacks – and increase your calorie intake if you are breastfeeding.
Plan a post-workout snack as well. “After exercise, the muscles have a great need for amino acids.”
Foods that combine protein and carbohydrates can promote muscle recovery and growth. Within an hour of your workout, grab a fruit smoothie, peanut butter sandwich or yogurt topped with whole grains. Walnuts also work very well: choose the healthiest varieties, raw or roasted, such as cashews, almonds, Brazil nuts or walnuts.
Strengthen your abs.
Pay a little attention to your stomach: this will make the exercises easier. “If you don’t strengthen your abdomen, increasing use of your calves and shins can cause shin splints.
The strength of the abdomen is a major concern for mothers, she says, as pregnancy and childbirth cause the muscles and joints to loosen, which can cause pain in the lower back, pelvis and hips.
Pilates is recommended, which helps to increase the control of the muscles of the lower abdomen and the pelvic floor. If Pilates and sit-ups are not for you, here’s another low-effort option: Try to contract your stomach muscles for three to five seconds when walking, sitting, or standing. Remember to breathe. Start with 10 repetitions, three times a day.
Avoid injury. Women are more prone to certain types of injuries, including tearing of the knee ligaments and knee pain. Start your exercises with a good warm-up, for example, walking for five to ten minutes. Then gradually increase the pace. Do your exercise consciously. “AND