It’s one thing to start working out when you have no experience. It’s another to get back into shape when you’ve slipped from your normal routine. Picking up where you left off requires a little backtracking because recreational athletes actually lose muscle after about 6 weeks of inactivity.
Of course, that doesn’t mean you can’t get back on track. Here’s what you need to know about how to get back in shape after a hiatus:
The Basics of How to Get Back In Shape
Since you’ve been out of the game, your body has lost a little muscle, stamina, and flexibility. If you jump back into your old routine, you’ll be at risk of overdoing it and injuring yourself. There are a few basic rules to getting back into shape the right way:
- Reduce your exercise intensity and reps by 20%
- Add recovery time between exercises
- Drink an extra bottle of water
- Stretch multiple times throughout the day
To lose any weight you’ve put on and ensure you get back into shape at a healthy pace, hit the gym for about an hour 3-4 days a week.
Start with Cardio
The first step to returning to your previous level of fitness is cardio. There are several reasons cardio training should come first. Cardio:
- Prepares the body for other forms of exercise
- Increases stamina, metabolism, and energy levels
- Reduces regained water weight
- Lightly strengthens major muscles groups
If you jumped right back into lifting, you would be at risk of strain. You also wouldn’t have the stamina to perform as many reps or at a high level. Cardio gets your body into the habit of working out healthily.
Some great forms of cardio to start with include:
- Walking
- Swimming
- Yoga
- Zumba
- Cycling
After you’ve been doing cardio steadily for about a week, your body will be ready to train for strength again.
Ease Into Strength Training
Even if you’ve lost some muscle mass, you likely still have muscle memory. Your cardio workouts have begun flexing those muscles again.
It’s important to ease into strength training when getting back into shape in order to avoid injury. Start with bodyweight exercises only. Once you can perform bodyweight exercises the way you used to, move up to lifting.
Begin lifting again with weights that are 20% lighter than what you used to use. You will be able to work your way back up to your previous weight rating faster than before, but take it slow. Stretch often and add no more than 5 reps to any exercise at a time.
Try More Intense Exercise Once Your Routine is Steady
Once you are able to notice the benefits of your cardio workouts and strength training, you’ll be what many people consider “in shape.” Don’t stop there!
Adding some intense forms of exercise will take your health to the next level. Maybe you’ll reach your previous level of fitness. Or, maybe you’ll surpass that. Whatever the case, keep pressing on. There’s more muscle to gain and there are more benefits to reap.
Try more intense exercises like:
- High-Intensity Interval Training (HIIT)
- Tabata
- Kickboxing
- TRX Workouts
What Not To Do
For people who were in shape and had muscle mass, it usually takes about 3 months after sustained inactivity to reach the same level of fitness again. Regaining your fitness level takes time, effort, and commitment.
Common causes for failure or delays when getting back into shape include:
- Trying too hard, too fast, and injuring yourself
- Not stretching or skipping cardio
- Jumping back in without a plan
- Treating getting back into shape casually
- Eating unhealthily and continuing other bad habits
Avoid these traps! Get back to the body you love.
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