Getting back into sports

When we've found a nice routine and start seeing the results of our hard work, we're motivated to keep up with our fitness routine. Yet, things can always happen that interrupt this flow. For instance, an extra busy period at work, a long vacation, an injury, or a lockdown forcing the gym to close. Bummer!

If you're getting back into it after a longer break, it's not wise to immediately jump back into your old routine. We'll explain why not and how to smartly approach it in this article.

Tips to start again

Are you ready to get back on track? With these tips, you'll ensure a responsible way to return to your previous level.

1. Start slowly

Did you maintain a rigorous schedule before your break? Don't just pick up your old routine right away; start a bit more gently. Shorter sessions and less intensity. Your body will also tell you it's a good idea. Everything might feel a bit less smooth and more challenging. Give yourself time to get back on track. Fortunately, this happens quicker than you might think because of something called muscle memory (1).

2. Prevent Overload

Are you jumping right back into your old routine? Or trying a different sport and going all out from the start? That's a recipe for potential injuries and overloading. You definitely want to avoid that because otherwise, it'll take you even longer to get back physically.

So, don't immediately run the same number of miles you used to or test your maximum weight right away. Be realistic and accept that you won't be in top shape right away after a long period of rest :)

3. Adequate Rest

Exercise needs its companion - relaxation. Don't hit the gym every single day; give yourself enough rest. Important aspects include:

• Sleep - Intensive workouts consume more energy. Sleeping helps you recover and replenish this energy (2). A good night's sleep is crucial.
• Variety - Having enough rest doesn't mean being idle. You can, for instance, alternate between cardio and strength training on different days during the week or work on different muscle groups each day. Mixing activities like walking and running also helps.

4. Regain Your Routine

Another aspect of getting back into exercising is your motivation. After a long break, finding the enthusiasm can be tough. Developing a routine is key! Here's how:

1. Set fixed exercise times - Decide on a realistic number of workouts per week. What fits into your current schedule? Try creating set times and avoid changing your schedule every week.
2. Plan it out - Put your training sessions in your (digital) calendar. This adds structure and reduces the chance of last-minute cancellations.
3. Early workouts - It might not be feasible for everyone, but try scheduling your workout sessions as early as possible in the day. This reduces the chances of other (more important) things popping up and gives you an awesome boost for the rest of your day!

5. Reward Yourself