Comeback sports activity is a very hard task for everyone. Right? Do you feel waking up in the morning and going to the gym is really good for your health? But still, comeback sports activity became difficult.
The same things were happening to me. I used to go to the gym on a regular basis. When I had fallen sick then I kept the gap. After that, I didn’t go to the gym for 15 days.
Then comeback sports activities like gym became like climbing Mount Everest to me. Here in this post, I am going to share some of my personal methods. How I made a comeback in the sports activity and achieved results fast.
Want to put on your sneakers or dive back into a pool? Here are the excellent reflexes to comeback sports activities without danger, and stay motivated in the long term.
The memory of your last session Sport is perhaps as old as these class photos yellowed stashed in a drawer. So much so that you no longer remember the last time you sweated in jogging gear.
This time, you’re in the starting blocks, determined to get back to the sport. How to comeback to a sports activity without risk, and above all, having fun? Here are ten tips to guide you.
1. Ask Yourself The Right Questions Before You Start
Before leaving with your head in mind, you take the time to take stock of your physical condition and your real motivation.
“We define their expectations, their needs,” advises Alexandra Stoll, a sports coach at Moving. Whatever it is done alone, with a friend or a coach, this assessment serves as an engine for our sports resolutions.
It answers the essential question: “Why do we want to return to sport?”
For Anne, a young mother, it is “the desire to sleep better, to be in shape, less breathless on the stairs and to lose the pounds of pregnancy .” As for Anne-Laure, registered in a fitness room.
it was a question of ” shaping [her] body and losing weight.” For others, like Reshma, sport “allows you to feel less guilty when you make excesses.”
2. Check Up With The Doctor
If you have not trained for a long time, it is good to make sure that you can get back to it without risk, taking into account your state of health and any family history.
Many associations or sports clubs ask in any case to go through the doctor’s box to obtain a certificate of aptitude for sporting practice.
3. Set Achievable Goals
Putting together a program with motivating objectives, taking care not to be too ambitious from the start, provides a branch to which to hang on, once the enthusiasm has fallen from the start.
“Registering for a race is an element of motivation”, assures, for example, the sports coach Didier Herzog. “It takes upstream training.” Anne can attest: “I do a lot of sport to participate in races like Mud Day, or the cross of Figaro.
I need a goal to motivate me”. Anne-Laure, meanwhile, sets herself daily small “challenges” to meet thanks to a tip attached to her wrist: “My smart bracelet records my physical activity throughout the day.
4. Have Fun
Difficult to provide physical effort if the sport is experienced as an ordeal. “Pleasure comes into play. You have to listen to your body and do it,” recognizes Laëtitia. “Above all, it must not be a constraint,” adds Reshma.
We turn to a sport that we like, that is to say, adapted to our expectations, our abilities, and our sporting experience. To find the ideal activity, we test several by taking advantage of the trial courses offered by many clubs.
If you have already signed up for a gym, it is recommended to try different group lessons to prevent the risk of fatigue.
In addition to the fact that the results on the silhouette are improved, this variety especially allows multiplying the sensations. We are not aware of specific muscles until they have been used!
5. Choosing The Right Place For Your Sporting Activity
The geographical situation plays a lot in the motivation to go to sweat.
The further it is, the less we will want to go. “The proximity and accessibility of the place where sports are practiced is a vector of attendance,” confirms Anne-Laure, who trains close to home.
We, therefore, prefer a gym or a club depending on transport and work. Above all, we choose a place where we feel comfortable.
If you set your sights on a fitness club, we start carefully with a subscription to the session, then for a few months. Many dropouts are noticed in the three months following registration.
If the formula seems more expensive in the short term, it allows you to put less pressure when you doubt its persistence.
Suzanne made it a bitter experience: “Every year in September, I wanted so much to believe that I would be loyal to the gym near my home that I immediately took out a year subscription.
Also, it was the formula that allowed me to benefit from support from my works council. On paper, it was therefore advantageous, except that after a month, my motivation weakened.
Finally, I will run to the park at the end of my street. It has the immense advantage of being free,
6. Equip Yourself Well
We choose shoes suitable for comeback sports activity to limit the risk of injury. “We favor models with good cushioning for impact sports, recommends Alexandra Stoll.
The ideal is running shoes .” To find the right model, it is best to try before buying, if possible, with the advice of professionals. Do not hesitate to push the door of a specialized store. “At a Boutique Marathon.
I discovered that my shoe size was three sizes larger than the one I usually choose,” said Suzanne. “The sellers were very attentive. Without them, I would have taken the model with the prettiest colors,
7. Go Gradually In Comeback Sports
The logic of small steps is verified in sports. We take our marks by starting with gentle activities and increasing the intensity over time. Likewise, one calms one’s ardor. “We avoid playing sports every day. We have to temper our desires, or we get bored, warns Alexandra Stoll.
The most sedentary must readjust to the level of the heart rate”.
Concretely, if you are in a room, you start the first three weeks with low-intensity activities such as muscle building (abs, glutes ).
You can also exercise your breath on cardio machines – like an elliptical trainer, treadmill – without forgetting to ask a coach for advice. “We thus make sure to adopt the right posture and the right technique,” insists Didier Herzog.
After a month, you can move up a gear by trying the slightly more powerful group lessons. When it is too difficult to follow, we take the options offered by the coaches for the exercises.
This gradual ramp-up worked well for Reshma: “I started very softly by biking, carpeting, and machines. Then I tried group lessons, and now I’m just doing that.”
8. Motivate Others
Going to sport with friends can be very useful when you want to prevent possible drops in the diet.
“Making friends with sports or signing up with friends is very motivating, especially if they are diligent,” recognizes Laëtitia, who has found loyal partners for Zumba and the Body Attack.
9. Stay Hydrated And Sleep Well, The Winning Routine
Neglecting hydration during training is a classic mistake, but a risky one. Like lack of sleep, losing water impairs physical ability, increasing fatigue, and the risk of injury.
We are then less efficient, and we get no benefit from our session. Good reflexes: respect your sleep time and drink during activity on average 50cl for one hour of cardio exercise, and at least one liter for two hours of effort.
10. Stretch Well
Zapping stretching is one of the annoying habits that even the most seasoned athletes maintain. To avoid falling into this trap, “we relax the muscle at the end of the session, at the rate of 5 minutes”, advises Alexandra Stoll.
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