Back to routine after a training break

Just like regular exercise and activity, rest is also one of the main factors influencing a healthy and well-functioning organism. A tired body is often plagued by stress, tension, and illnesses and injuries are also quick to occur. Therefore, it is very important to give your body a break from training from time to time and recharge your batteries, so that you can start fulfilling your goals with renewed vigor. Many people choose the summer period for this, when the weather is mostly sunny and warm, spring fatigue is over and the whole world rotates at a slightly slower pace.

However, we often tend to forget that we can also rest actively. Daily moderate and light exercise has only a calming effect on the body and mind. If you forget to train and move for too long, returning can be quite difficult and unpleasant, both mentally and physically. And the longer the training break, the harder it will be to get out of it. We give you advice on how to get back into training after a longer (summer) break and where to start.

You row smoothly, you go far.

After a long training break, you should definitely not pick up the same weights that you used before going on vacation. Your muscles and joints are no longer used to the same load, and if you start too boldly, you could actually harm yourself. First, your whole body will probably be excessively sore the next day. On the other hand, you can injure yourself with too much weight even without a long training break. This is where ego and the need to prove yourself come into play. Be aware of your current form and base your choice of weights on that. You are not a worse, but a smarter and more aware exerciser just because you lift lighter weights!

Every longer training break is accompanied by a (even temporary) decrease in the body's resistance to stress. Even if you were a fan of intense workouts like BodyAttack, GRIT Cardio or Sprint before the break, try to take it a little easier in the first couple of workouts. Start with small steps and enjoy it, because only then will the new training routine be enjoyable and become a pleasant routine again.

Feel your body and be aware of your current form.

Since every new start is difficult, it is best to do a body analysis and/or load tests to determine your current form. Based on the results, a support coach will help you determine which workouts, with what frequency and how much load you should start with. The body analysis will also show you which areas of your body are accumulating fat and what the distribution of muscle and fat is throughout your body. Thanks to this, you can train more consciously and focus on those parts of your body and areas that you want to change the most.

When it comes to results, don't worry too much about the numbers and realize that you can only get better. Muscle memory is so powerful that after just a few workouts you'll feel like you're "back on track." Don't worry because you've gained weight during your training break or because your form has gotten a little worse. First, none of your fellow trainers are there to beat your body, and second, with consistency, you'll get back into shape faster than you think. Be patient, give your body some time, and you might be surprised at how quickly everything will work out.

Don't be afraid to ask for help or advice.

If this is your first time at the gym or you feel like you don't know where to start, be sure to consult your support or personal trainer. A coach is your motivator, friend, and supporter. He or she will help you set up a plan and workouts that adapt to your lifestyle and turn exercise into an enjoyable habit.

Just as not everyone likes the same food or likes the same music or clothes, our bodies are all different and have different tolerances for different types of exercise. Even experienced exercisers and professional athletes need a coach to help them with an objective assessment from time to time.

The need for collaboration with a personal trainer changes over time. For example, if you have a personal trainer create a diet plan for you to lose weight, the same plan that helped you achieve your desired weight goal will not support your goal of gaining muscle mass. So, set your desired goals with your trainer and work towards them gradually.

And if ordering a personal nutrition or training plan seems like an expensive expense, consider it an investment in yourself and your health. We only have one body, and the knowledge a personal trainer imparts to you will stay with you forever.

Start with your favorite workouts

If you feel like you've been resting for too long and getting back to the gym seems like a huge undertaking, start with the exercises you enjoy the most. Whether it's dancing, yoga, or heavy weight training. The first workout after a break should be so enjoyable that you'll be looking forward to the next one.

When choosing workouts, start with the styles that you have always liked. For example, if you enjoy strength training, try some other classes in that style. Only by experimenting and trying can you bring variety to your routine and find a completely new workout. In the Reval-Sport schedule, all workouts are divided by color: STRENGTH – purple; CARDIO – red; BODY AND MIND – green; PINK – dance; BLUE – water.

Make a decision

Just sitting at home and waiting for the right moment won't help or get you anywhere. Be determined and make a commitment to change your lifestyle. No more excuses. The starting gun has sounded today, not at the beginning of the new week, before Christmas or at the beginning of the year.

Take a critical look at your diet and don't cheat yourself. All the "holiday foods" and "rarely allowed" snacks and glasses of wine must now be replaced with a healthy and balanced menu for a while. Exercise and nutrition go hand in hand. Unfortunately, you can't lose weight or gain it without proper nutrition.

Realize that exercise is the best thing you can do for your body. Just as a stationary car wears out the most, a sitting human body also wears out. Regular exercise and consistency are what keep the body healthy and young for a long time. Once you've tasted it, you know how good that post-workout feeling is. Remind yourself of that and think about why you exercise.

Every beginning is difficult and requires a lot of effort. The same goes for training and nutrition. But as soon as you understand the positive impact of exercise on your well-being and body, it quickly becomes indispensable. Offer yourself enough variety and set new challenges and you will see how exciting this world of training can really be. Your health and well-being are in your own hands – take care of it!