Many people are itching to get out of the house and back into the gyms. But, whether or not one should start back where they left is a complicated answer. If you, like others, have been away from your exercise routine for quite some time and want to return, you might be tempted to pick up that heavy weight that you left off with. Doing this could lead to potential injury or cause you to get so sore that you regret ever stepping foot into the gym. Here’s how you can be smart about your celebratory return.
Set Realistic Goals
It is a good idea to set goals for yourself so you can measure your progress and achieve noticeable results. Goals you set for yourself should always be SMART – Specific, Measurable, Attainable, Realistic and with a Time frame. Don’t look for a magic pill at the end of about 30 days, because you won’t find it; it doesn’t exist. You have to be persistent and understand that what may have worked in the past may not work now. Also, you want to make sure your goals aren’t too hard or too easy – it should mark an authentic change but be realistically achievable. Figure out what your ultimate goal is and write it down somewhere. Again, set target goals along the way that will help you reach the ultimate goal.
We all want results that happen quickly but change that happens fast is not always sustainable or healthy.
Start Slow, there is no need to rush! Rushing into things can lead to injury and possibly setting yourself back even more. It is best to start back exercising at a slightly less intense pace than you did when you first left off. With time you will be able to gradually increase the intensity with every workout. It never hurts to start slowly and build your muscles back up gradually. This gives your body time to re-adapt to training. If you have to, train like a beginner, although your progress will probably be much faster. At The8Block we have a session called ‘Tone & Fit’, which provides our clients with low intensity workouts. This is great for people who are looking to gradually get back into fitness, are new to fitness or who have prior injuries. In this session, we focus on slow muscle burn while also getting the heart rate up. This is a great group to start with and work your way up to our high intensity Savage Class. With patience, a positive attitude and consistency, you will be back to your usual routine.
Listen to Your Body
What we don’t want to do is lift heavy right away. Especially after a long break, you need to let your body accumulate training volume before jumping directly into heavy lifting. Sure, you may have been able to lift a substantial amount of weight before but during that time you may not have been missing training days due to gym closure. Do yourself a favor- especially if you have already had prior injuries related to working out, Pay Attention. If you decide to push yourself too hard, you put yourself at a serious risk of re-injuring yourself. While decreasing your risk for injury is important, eating well is also necessary. Food is what fuels your workouts which means, its time to clean up your diet. You need to eat plenty of fresh fruits and vegetables, lean protein and whole grains to get your body energized. You can get nutrition tips by clicking here and reading the nutrition blogs.
Grab a Buddy
Find a friend that is already working out and has a routine. This person can help be a key motivator for your success. Research has shown that working out with someone is one of the best ways to keep you accountable and work harder. When you work out with someone believe it or not your competitiveness comes out which makes you push yourself. You can also find a friend who likewise wants to get into a routine. Using the buddy system can be a way for you to connect with friends, try new classes and have fun while working out. Recruit a friend with a similar schedule and keep each other accountable.
Getting back started is sometimes the hardest part, whether it be lack of motivation or knowing where to start. Along with these important steps, it is probably a good idea to get yourself a fitness coach who will be able to guide you in the right direction. He or she can help create a workout plan based on your goals and also provide you with modifications for your needs. We have great coaches at The8Block Fitness Studio who are ready to help you get back on track with your fitness goals. Contact us at (717)220-5588 for 50% off your first session, we look forward to working with you!
One of the biggest challenges when it comes to health and fitness is motivation and there’s no bigger killer for motivation than scales. During weight loss efforts addicts tend to weigh themselves many times per day. The number on the scale is often tied to our body image, which is something that many of us struggle with on a regular basis
The body is a complex system and daily weight fluctuations are common, whether it be upward or downward. It is usual for a person’s weight to go up or down a few pounds every day, either from water retention/loss, glycogen depletion/storage or lean mass production and body fat reduction. Note that different types of mass have different weights. Let’s take lean mass vs. body fat for example. We’ve all heard the term, “muscle weighs more than fat” and that is correct, yet the scale can’t tell the difference. The scale takes the components that make up our body such as muscle, bone, skin, fat, and water and gives us a single, raw number. When you get on the scale and receive that raw number, you need to realize it’s just that: a number. That’s it! It’s not a body fat meter or a lean mass indicator, it’s a number that is approximating the amount of downward force the gravity is exerting upon us. It’s not a measurement of your body composition (the real health marker). When a person focuses too much on their weight or looks it increases their chances of developing eating disorders.
DISTURBANCES IN WEIGHT ARE DETRIMENTAL TO A PERSON’S HEALTH. WITH SCALE OBSESSION, COMES EATING DISORDERS. THESE DISORDERS TYPICALLY RANGE FROM STARVING ONESELF TO EXTREME OVEREATING, DEPENDING ON THE PERSONS GOALS. EATING DISORDERS CAN STEM FROM A DESIRE TO OBTAIN A CERTAIN BODY WEIGHT. A PERSON WILL SEIZE UPON A CERTAIN NUMBER AND OBSESS OVER THAT NUMBER, DOING ANYTHING AND EVERYTHING TO REACH IT. COMMON TYPES OF EATING DISORDERS ARE ANOREXIA, BULIMIA AND BINGE EATING. THESE DISORDERS CAN CAUSE SERIOUS PROBLEMS THROUGHOUT THE BODY AND CAN AFFECT EVERY ORGAN IN YOUR BODY. FOR EXAMPLE, ONE-WAY PEOPLE THINK THEY CAN DECREASE THEIR WEIGHT IS BY CONSUMING FEWER CALORIES. THIS ULTIMATELY WILL MAKE THE BODY START BREAKING DOWN ITS OWN TISSUE TO USE FOR FUEL. ONE OF THE FIRST ORGANS TO BE BROKEN DOWN IN THIS CASE IS MUSCLE. IF YOU DIDN’T KNOW YOUR HEART IS CONSIDERED A MUSCLE. SO, YOUR PULSE AND BLOOD PRESSURE WILL BEGIN TO DROP BECAUSE THE HEART HAS LESS FUEL TO PUMP BLOOD. THIS PUTS YOU AT A GREATER RISK FOR HEART FAILURE. THAT’S JUST ONE-WAY EATING DISORDERS CAN CAUSE DAMAGE TO YOUR BODY. THESE DISORDERS CAN HAVE SERIOUS LONG-LASTING CONSEQUENCES TO YOUR HEALTH AND PRODUCTIVITY.
NO MATTER WHAT THE SCALE SAYS, IF YOU ARE IN A HEALTHY BODY-COMPOSITION RANGE YOU ARE DOING WELL! YOUR IDEAL BODY COMPOSITION DEPENDS ON YOUR GOALS. KEEP IN MIND THAT WOMEN NATURALLY HAVE MORE FAT THAN MEN. THIS FAT IS CONSIDERED ESSENTIAL FAT, IT IS NEEDED FOR BODILY FUNCTIONS SUCH AS REPRODUCTIVE TISSUES AND ABSORPTION OF VITAMINS. THE BODY-FAT RANGES FOR OPTIMAL HEALTH ARE 14-30% FOR WOMEN AND 6-25% FOR MEN. REMEMBER YOU SHOULD NEVER BE TRYING TO REACH 0% BODY FAT. BODY COMPOSITION GIVES YOU SOMETHING TO FOCUS ON (IN A GOOD WAY): LEAN BODY MASS. THERE ARE 3 GENERALIZED BODY COMPOSITIONS THAT PEOPLE ARE PREDETERMINED TO HAVE. THESE SOMATOTYPES ARE ENDOMORPH, MESOMORPH, AND ECTOMORPH. LEARN YOUR SOMATOTYPE TO BETTER UNDERSTAND YOUR WEIGHT LOSS POTENTIAL.
Ectomorph: Long and lean, Delicate frame, finds it difficult to build muscle and fat, body similar to a marathon runner, Fast metabolism. You find it difficult to gain muscle or fat, so you should focus on compound movements as opposed to isolated movements. This will allow you to use more muscle groups in one exercise increasing your chances to build muscle.
Mesomorph: Middle of the body types, can be lean and muscular simultaneously, Natural athletics build with well-defined muscles. You find it easier to build muscle and lose fat. You do not have to go insanely heavy on the weights to get results, you can lift moderately and still progress. It is also best to include HIIT training in your exercises, to help get your heart rate up and your blood pumping.
Endomorph: Stocky build, Wider body, Stores fuel (both muscle and fat) in the lower half of their bodies, more muscle but comes with more fat, Has the best strength but may find it difficult to stay lean, Slow metabolism. To help the body lose fat the best workouts include HIIT (high intensity interval training). This training will help train the overall body and enhance metabolism.
Don’t obsess over a number! Listen to your body. Prevent weight loss obsession by applying a sustainable, stress free nutrition that you can maintain long term. Check out some tips on how you can fuel your body correctly on
Frankie Results Nutrition Blog.
Injuries are painful and have potential to set you back weeks or months from your workout goals. It is important to communicate to your trainer the aches and pains associated with your body. It typically does no good to be quiet about these situations. In order to get your body back healthy your trainer will make the proper modifications to your workout.
THE8BLOCK FITNESS STUDIO TRAINERS HAVE THE CREATIVITY TO PROVIDE CLIENTS WITH A VARIETY OF WORKOUTS AND NEEDED MODIFICATIONS. THIS IS IMPORTANT BECAUSE YOU ARE NEVER REPEATING THE SAME MUSCLE MOVEMENTS. REPEATING THE SAME MUSCLES CAN LEAD TO OVERUSE AND REPETITIVE-USE INJURY. THE STUDIO ALSO SPECIALIZES IN SMALL GROUP FITNESS ALLOWING CLIENTS TO GET INDIVIDUALIZED COACHING. WORKING OUT IN A SMALL GROUP ALLOWS THE PERSONAL TRAINER TO OFFER CORRECTIONS AND APPROPRIATE MODIFICATIONS. THIS CLOSE-KNIT TRAINING ALLOWS YOU TO SPEND MORE TIME FOCUSING ON FORM TO DECREASE YOUR RISK OF INJURY AS WELL AS SET AND REACH PERSONAL GOALS.
However, this is only the case when stretching is done correctly! There are two different types of stretching: Ballistic and Static. Ballistic stretching, bouncy/jerky movements, should be avoided. This type of stretching may increase the amount of tension on your muscles, possibly resulting in a strain. On the other hand, Static stretching is the most safe and effective method. Gradually stretching to a point of mild discomfort without pain, is most optimal. The right way is to do so comfortably, gently and consistently. It is very important to stretch BEFORE and AFTER exercise! The body has over 500 muscles, so one might ask “Which should I concentrate on?” This depends on the exercises you are participating in.
In addition to properly working out and stretching, your body needs vitamins and minerals to achieve optimal function, promote healing and minimize inflammation. Nutritional supplements are often overlooked but is a key to optimal body function. The8Block fitness studio partners with Previnex, a nutritional supplement company that seeks to change healthcare through prevention, to introduce the highest quality of supplements to their clients. If you are recovering from an injury, you want to focus on healing as quickly but as efficiently as possible. The Previnex Joint Health Plus provides your body with nutrients to maximize healing and recovery as well as minimize downtime. It does this by utilizing the power of Natural Eggshell Membrane to provide the fastest joint relief possible (just 7-10 days) and support joint tissue health, comfort and flexibility. It also provides additional support to bone health, mobility, balance and overall joint functionality. Many clients in the studio have used this product and have seen significant results. You can check this amazing product out by clicking here , at checkout use FRANKIE154LIFE to receive your discount.