During the first few weeks of each year, most of us walk, blinking, into the occasional sunlight and try and plan what we want to achieve with our health and fitness in the next 11.75 months. With each passing year, more of us have realised the importance of fitness, trying to eat more healthily and exercise that bit more regularly.
But changing your habits and altering the routine of your lifestyle can be a challenge when you are out of shape, especially when you factor in any elements of fitness you don’t particularly enjoy.
Difficult it may be, but it is vital if you with to evolve and grow into the best version of yourself. As you train, you’ll need to factor in all sort of fitness: flexibility, endurance, agility, mobility, strength, muscle stamina, and power to succeed
For those looking of us eager to return to fitness, your body will face difficulties performing the workouts you once did years ago. Develop the foundation of your training by following these steps:
1. Establish Your Commitment
Simplicity is key to success. Set a specific time in the day aside to walk and commit to it regardless of how motivated you feel. By following through and showing your commitment to yourself, even during the tough days when your enthusiasm is lacking, you’ll develop the discipline needed to achieve long-term results and carry your new lifestyle into the new year. During each walk, strive to walk further than you previously did, and your physique will gradually improve. You can start with 5,000-10,000 steps per day which will amount to 2-4 miles of walking. You can walk the distance at once or spread your training throughout your day with 5-10 minute walks during your breaks or while carrying out your tasks.
2. Know When To Stop
This step requires accurate self-assessment. While pushing the limits of your physical limitations will expand your capabilities, you must also know when to stop to prevent any injuries while you train. If your body is in pain when you walk or during your weighted runs, try other exercises that won’t put as much stress on your joints. Other alternatives, such as rowing machines, stair stepping, or stationary bikes, can be highly effective if you want to tone your physique and get in some cardio exercises.
3. Do Stretches & Calisthenics
I highly recommend stretching before any workout and calisthenic training for inexperienced fitness enthusiasts or people who are out of shape and looking to return to an active lifestyle. Before any exercise, implement standard static stretches like the shoulder stretch, toe touch, knee to chest, and cobra stretch to relax and prepare your muscles and joints for training. During the first months of your training, look to include calisthenics, like push-ups, sit-ups, and squats. Including gym equipment to conduct your exercises, like suspension straps, can also reduce the weight placed on your body as you perform your movements, allowing you to get more reps in and achieve notable results sooner.
4. Use Light Weight Training
As someone entering or returning to fitness after a long time, you’ll need to train as a beginner and work your way up. For this reason, you should start with lighter weights and train smaller muscle groups that calisthenics can’t target, such as your biceps, triceps, and lats, with bicep curls, tricep extensions, and lateral raises. By using weights to focus on your smaller muscle groups, you’ll improve your athletic performance and reduce the weaknesses in the areas where your physique is lacking. You've got this!
Farren is now running live Tactical Athlete sessions in Central London. For more information and to book a spot, head here.
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