If you are part of the general population, you have probably taken some time off from working out. For some it could been a long while before you have arrived at the point where you want to get back into a solid training regimen. When I get a new client, it is common that he or she has been out of training for months and even years. Many people surrender their health to other time obligations in life whether its kids, work or simply just do not have the energy or motivation.
One of the most common mistakes that I see when people return to training after a layoff is just jumping back into the same workouts from when they were consistent. One of the most powerful sayings that I heard during my time is, “Injuries commonly come from doing too much, too fast after doing too little for too long.” This mean that when you have become sedentary for a long period of time, you are more prone to injury. Your body becomes stiff, movement patterns are altered, and imbalances are created. I would recommend to anyone to not jump into a boot camp or throw on the sneakers and go for a run if they have not worked out in a while. Instead, take your time to get reconnected the body through proper movement and strengthen in a way that brings balance to your body.
Next, I would recommend starting with lower frequency and intensity. As stated above, you need to get reconnected to your body. Whenever I get a new client, I do a thorough assessment of their movement patterns, lifestyle, and activity levels. I spend up six months correcting imbalances in strength, posture and movement. Once we have corrected any issue they have, we then get into traditional strength training practices. I love to start them with compound lifting. These are the lifts that incorporated multiple muscle groups and moves multiple joint. Compound exercises consist of squats, deadlift, lunges, bench press, rows, over head press, and pull ups. They give you the most bang for your buck for if you perform them correctly, you will hit most of the body. You can do this one day a week and slowly build up the number of sessions gradually.
Finally, I recommend taking a simple approach to nutrition. Any good trainer knows that exercise is the easiest part of health to get a grip on, but nutrition is a whole other monster simply because we are so emotionally attached to food, especially in the United States. Sure, people have get emotionally attached to exercise but they usually do not head to the gym to celebrate a special occasion or go for a run because it sounds good. Understanding that nutrition is complicated can go a long way in getting back to a healthy eating routine. I recommend that people do two things; prioritize protein and try to avoid highly processed foods.
So, when it comes to getting back into the swing of things, think simple. You don’t have to blitz you body with intense workouts and starve yourself. Take your time with exercise and just try to make healthier food choices. WELCOME BACK!!!