Despite the popular saying, it’s important that you don’t hit the ground running if you’ve taken a break from exercise, as you need to slowly rebuild your strength and cardiovascular fitness, especially if you are deconditioned. If you have regressed during a period of rest, be sure to ease your way back into your exercise routine to reduce the risk of injury.
Fernwood Fitness HQ Personal Trainer Lisa-Marie Gleeson says when we take time away from our regular routine, muscles can become deconditioned, meaning they have reduced in size and strength, which can result in injury if we try to pick up where we left off.
“Whether your exercise routine has been disrupted by lockdowns and restrictions, injury, pregnancy, or simply a period of time off, it’s really important to take it easy on your body, and ease back into workouts,” Lisa says.
“This is especially important if you haven’t been exercising as frequently or with the same intensity over the past few weeks or months, as your muscles may need time to remember. Don’t be hard on yourself if you have let your training slip, it’s been a tough year (or two!),” Lisa says.
“If you have been inactive for a while, moving your body again through exercise can lead to injury if you don’t do it in a safe manner. One of the biggest mistakes people make is going too hard too fast. Remind yourself that your fitness and strength will not be in the same place that you left off. So please don’t try to squat that exact weight or run that same distance.”
Not only will doing this increase your risk of injury, Lisa says, but it can affect your mindset and leave you feeling disheartened, guilty, or that you are failing, when instead you should be proud of yourself for moving your body and optimising your health.
Lisa suggests starting with bodyweight exercises, gradually adding weights back in once you have built your strength up. It is normal for your strength, muscle tone and cardiovascular fitness to have decreased during downtime, so keep reminding yourself to be patient and trust the process.
“Mindful movement options such as yoga or Pilates are a great way to build up strength and confidence in a slower paced environment, while also dedicating time to your mental health and wellbeing. It has been a difficult start to the new year for everyone, so it’s important that you are kind to yourself and do what is best for you,” Lisa says.