5 Easy Tips to Get Back into Shape after A Long Break

by jiatongma

Mar 28 2023

Remember when workout sessions were integral to your daily schedule, just like your job and house chores? Your day seemed incomplete until you did something physically invigorating. But mounting work pressure or health limitations made you lose track of your fitness goals. Thus, just like that, your lifestyle went from being active to lazy.

Determining how to start your workout sessions again can seem intimidating if you’ve been snoozing all winter or procrastinating through the previous months. While there is no getting around the fact that when you stop working out, you stop making progress, don’t let that discourage you from working up a sweat.

Whether you’ve taken a sabbatical from exercising for a few weeks, months, or even years, there are a few things to keep in mind when trying to get back into a schedule.

Here are some practical tips to help you achieve your desired goals, whether you exercise at home or your preferred fitness gym.

Build your workout routine

Start with what works for you when developing an exercise schedule. Do you feel comfortable committing to only one day per week at first? Please note your workout day in your calendar and stick to it but feel free to begin tracking five to six gym sessions per week whenever you’re ready. The idea is to start because you must conquer day one to progress to three or four days a week.

As you gain confidence, attempt to increase to four or more days each week. Since the body responds to consistency over time, the benefits of exercise will be considerably faster if you can maintain a consistent routine and frequency.

Choose the right workout clothes

If you haven’t exercised consistently, you’ll undoubtedly want to invest in a few essentials to make your workout more comfortable and pleasurable. It may be a comfortable pair of running shoes, breathable leggings, or a sports bra that truly supports you throughout an exercise.

As a general rule, you should dress in body-hugging outfits. If you’re bicycling, jogging, or doing any form of aerobic exercise, avoid wide-leg or baggy jeans that might entangle your feet or pedals. Flexible but snug materials that wick away sweat are a fantastic choice for activities like yoga or Pilates. Remember that you want to avoid wearing anything that interferes with your exercise.

Pick cotton fabrics or synthetic materials that help keep sweat away from the skin and allow the moisture to evaporate swiftly and keep your body cool. Never exercise while wearing garments that are rubber or plastic-based since these materials prevent sweat from evaporating and raise your body temperature.

Stretch your muscles

Spend a few minutes stretching before and after your workout, regardless of your selected activity. When restarting a workout regimen, stretching exercises are crucial. Dynamic stretches are an essential component of a healthy warm-up, and after your workout, you should perform additional cool-down exercises, too.

You can carry out your warm-up exercises in a variety of fun ways. You can, for example, march on the spot or do knee lifts, shoulder rolls, heel digs, or knee bends. So, never skip prepping your body and mind with flexibility exercises to help reduce sports injuries and deliver better outcomes, and always cool down to relieve stress from your muscles.

Track your fitness progress

Do you know what happens when you don’t track your workout progress? You prioritize getting in shape and hit the gym equipment for several days. Then, you give up on your ambitions after a week or two because you see no improvement. We all have experienced the same situation. As time goes by, you choose to exercise once again. The cycle repeats, and you gain nothing.

Well, what you need to do is change the pattern! Progress is a process that takes time, persistence, and patience before you see any results. Monitoring your progress is the best method to stay on track with your fitness objectives. When you notice that your clothing fits differently or you can do more reps than before, you will be encouraged to put in more effort.

Keeping a journal can aid in tracking your progress. A notebook and pen, digital notes on your phone, or an Excel spreadsheet can all be used to track your diet and workouts. Or use a fitness tracker app to assess your progress and get closer to your desired goals. Clicking pictures daily of your transforming body is another great way of monitoring your progress, which you can also share on your social accounts and motivate others.

Take small steps to reach fitness goals

Set achievable goals to keep yourself motivated as you return to your training program. SMART goals are specified, measurable, achievable, realistic, and time-sensitive. Ask yourself, what is your ambition? Do you want to lose one pound each week, improve your ability to perform five complete pushups in two weeks, or run a 5K in under 30 minutes in four weeks?

Now, begin by setting a defined SMART goal, then plan small steps to achieve it. This way, you will clearly know what to do daily and be less strained and more prepared to see positive results. Remember that starting small and achieving quick victories will inspire continued consistency. You may take the help of your personal trainer and devise a workable plan, but your determination and accountability will get you there.

Get fit with Wandergym

Wandergym believes that fitness should not be limited to the four walls of a gym. They offer handpicked, high-quality workout gear that you can easily store in a small corner of your home or bring with you on your travels. The company believes that the entire world can serve as your gym- all you only need are a few pieces of equipment to accomplish an effective workout while you’re at home or on the move.

Try, for example, their skin-friendly “WanderMat.”It is made from anti-tear biodegradable materials and offers a firm grip and shock absorbance for a great workout anywhere. You will surely fall in love with the ridiculously fast “Speed Rope,” which is made of lightweight, textured aluminum handles and has a self-adjusting head for easy length customization. Other workout gear, such as WanderBar, WanderJug, WanderBand, and The Play Bar, offers versatility and adds fun to your exercise sessions.

Wandergym is one of Atome’s partner merchant

Wandergym has partnered with Atome to offer its customers flexible payment options. It means you can buy your favorite products from their store without stressing over hefty upfront payments.

If that sounds like an exciting offer, continue reading to learn more about Atome.

How does Atome work?

Headquartered in Singapore with over 15,000 partnered merchants, Atome offers its users the choice and convenience of flexible payment options for a variety of products and services. The app allows shoppers to split their purchases across flexible interest-free monthly payments by scanning a partner retailer’s in-store QR code or upon website checkout. By splitting their payments, Atome users will be able to better manage their budget while making quality products and services more reachable.

Scan QR code to download Atome app
Scan QR code to download Atome app

You can also join the platform by downloading Atome’s app (Get the app) and setting up an account. The process is straightforward, and you should be ready to shop at any partner merchant’s store in no time.

How to pay with Atome

  1. Scan the QR code from Atome’s app for in-store checkout.
  2. For online shopping, select Atome as your payment partner at checkout.
  3. Enter your user details and continue. If you’re new to the platform, you will be prompted to set up an account before continuing.
  4. Pay one part of your Wandergym bill and forward the other two parts to subsequent months.

Get back on your fitness journey with Atome

Our suggestions will help you restart your exercise and return to a healthy routine even if you’ve wavered from your fitness goals. Remember that fitness routines require consistency and dedication to succeed.

It is always early to make the right choices, so get off the couch, grab your favorite gear, and develop a workout routine. If you need help getting back to action, partner with Atome and buy all the essentials you need through its flexible payment plans.

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