"If I'm so exhausted that I'm walking around like a zombie, I might opt for some more sleep on a particular day," she adds. "Working out is 'work'-it takes more time and energy, so you might feel fatigued initially because you are burning more calories and the body is trying to adapt to the increased stresses in the tissues," says Wu. Things like eating healthy, fueling foods working on reducing stress focusing on mental health and getting enough sleep should all be priorities as you incorporate exercise into your life. Other healthy habits besides exercise are important to incorporate as part of your new routine.
Just be sure to keep active rest days to low to moderate intensity (experts advise keeping your activity to about 60% to 70% of your maximum effort), and listen to your body when deciding what type of rest day is right for you. Passive rest days, on the other hand, are important for when you truly need your body to rest. Both are entirely acceptable (and needed!)-active rest days help your body recover by increasing blood flow and aiding in muscle repair, and can also help you work on things that are great for your body, like flexibility. You can choose between active rest days-when you’re still doing some sort of active movement, like a leisurely walk, some light stretching, or a fun bike ride-or a passive rest day, like when you don’t leave your couch and set your Netflix account to binge mode.
You can also check out our beginner workouts here if you’re looking for a full routine that keeps beginners in mind.īe sure to schedule rest days into your routine. Not sure where to start? These foundational exercises are ones all beginners should learn. Basic strength training exercises like squats, lunges, and planks show up in many variations in many different types of workouts, so you’ll want to ensure you have a good foundation before jumping right in. It’s also always a good idea to make sure you have the basics down before easing back into a regular workout routine. "The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency," says Sikorski. As you get comfortable, try to work your way up to four days a week. "You can't get to three to four days a week without mastering day one, so just start," says Sikorski. Don't feel like you have to immediately start logging five to six gym workouts per week. Do you only feel comfortable committing to one day a week initially? Great! Mark it on your calendar and stick with it. When it comes to figuring out a workout routine, begin with what works for you.
Find out more on how to set a goal using the S.M.A.R.T method here. "What is your goal.to run a 5K? To feel stronger?" asks Sikorski. goal–specific, measurable, attainable, realistic, and time-sensitive. Setting GoalsĪs you ease back into your workout routine, don’t forget to set goals to keep you focused. Check out our SELF Certified Sneaker Awards as well as our SELF Certified Sports Bra, Shorts, and Leggings Awards for the best gear we’ve tried. That can mean a pair of running sneakers that feel good on your feet, or a sports bra that actually supports you in a HIIT workout. On a fun note, if it’s been awhile since you exercised regularly you’ll probably want to invest in a few key pieces to make your workout comfortable and enjoyable. You can start with just 10 minutes a day the goal is just to get moving more. "And a rigorous routine may eventually feel like too much to deal with, which in return makes you feel defeated." Understand that you're probably not going to be as fit as you were, and that's OK. "Doing too much too soon can overwhelm you mentally," says Sikorski. If it’s been awhile since you last worked out, you’ll definitely want to start small. One of the first steps before you actually dive back into a workout routine is to plan out what you want your routine to look like, and how you want to get there. Here are 11 things to keep in mind as you kick-start that fitness grind. Barry's Bootcamp trainer Kellie Sikorski and physical therapist Karena Wu, DPT, MS, CSCS, know what's up when it comes to getting adjusted and avoiding injury. There are some things to think about when you're easing back into a workout routine whether you've been taking a break for the past couple of weeks, months, or even years. And while there's no way around it-when you're not in the habit of working out, you lose progress-don't be deterred from sweating it out. If you've been hibernating all winter (or, let's face it, all year), the thought of figuring out how to start working out again can seem a bit daunting.