6 Tips To Regain Sporting Habits From Home
Regaining sporting habits can be difficult when you have spent a long period of inactivity. Lack of motivation, changes in routine and excuses become great obstacles to returning to training.
After a long period of inactivity, regaining sports habits can be a tedious task. The consequences of a sedentary lifestyle, added to the lack of motivation and energy, make it difficult to resume the rhythm of physical training. How to deal with this situation?
First of all, keep in mind that the body has undergone changes since exercise was put aside. Therefore, you have to plan a routine according to your abilities to avoid possible injuries. Likewise, you must put strength of will, because the excuses will be present.
How to recover sports habits from home
The inability to go to the gym is not an impediment to recovering sports habits. Right now, there are many alternatives to training at home, even with professional advice. The most important thing is to change your mindset and overcome those thoughts that prevent you from maintaining the habit. What can you do about it?
1. Find a motivation
That stylizing the figure is not the only reason to return to training. Exercise has many other benefits that are worth doing. Beyond contributing to a healthy weight, its practice lowers the risk of chronic diseases, such as metabolic and heart disorders.
In turn, it has positive effects on mental health, since it favors the secretion of well-being hormones (serotonin and endorphins). In this way, it is ideal for reducing states of stress, anxiety, depression or insomnia. Hold on to this and don’t lose focus!
2. Choose an exercise program
If it comes to recovering sports habits, it is best to be realistic. The body will not have the same resistance as before and the process will require a lot of effort. In addition, if it is not possible to go to the gym, the routine at home will have to be redesigned due to the lack of machines. How to do it?
- A first option is to contact an online trainer , who from his experience can suggest the best exercises according to your needs. The professional will evaluate how your physical condition is and will design a program that adapts to it.
- If it is not possible to have professional advice, it is also valid to access free exercise plans at home. If so, it is a good idea to write down your goals and routines so that progress can be tracked.
3. Start soft and progress gradually
Unfortunately, just one week of inactivity is enough for physical performance to be detrimental. In fact, as a study published in Frontiers in Physiology mentions , lack of physical activity is a significant contributor to feelings of fatigue.
Because of this, it is wise to start small so that the body can adapt without exposing itself to injury. If you have been sedentary for a long time, the ideal is to do a full month of adaptation to exercise before adopting more demanding routines.
- To start, do a workout 3 days a week, lasting between 30 and 40 minutes a day.
- Once your body adjusts, get up to 60 minutes of aerobic activity a day, 3-5 times a week. Also, about 20 to 30 minutes of moderate intensity exercise.
- After 5 weeks, increase the duration and intensity of the exercise, according to your goals.
4. Complement the routine with other disciplines
For training to be comprehensive, it is important to go beyond the typical exercise routine. What does this mean? That you have to include other disciplines, such as stretching, strengthening and recovery.
Varying your exercises with yoga, for example, favors things like range of motion and flexibility. This also reduces ailments and improves coordination. Together, these effects will make exercising a more enjoyable experience.
5. Establish a time and space for practice
Recovering and maintaining sports habits from home is more complicated than when there is the possibility of going to a suitable environment for exercise. Occupations at work, housework, family, and the comforts of the home send training to a distant plane. However, it is not impossible to follow the exercise routine on a daily basis.
It is enough to establish a schedule that, as far as possible, you can meet without interruptions. Also, you can find a suitable, free from distractions, space that gives you comfort. There you will incorporate complementary elements, such as a mat, elastic bands, balls, dumbbells and the like.
6. Adopt other healthy habits
eye! Improving the lifestyle at a general level is key to achieving good results with sports practice. However, as with training, you should make the changes gradually, without obsessing over it. Trying to do a lot of rough modifications at the same time is the first step towards failure. It can even make you make the wrong decisions.
If possible, go to a nutrition professional to plan a diet according to your needs. In fact, this is the best option when training has a specific goal. Now, in general, it is worth applying the following:
- Increase the consumption of fruits and vegetables.
- Include whole grains in the diet, in moderate portions.
- Consume lean protein sources.
- Increase your intake of water and healthy drinks.
- Avoid the consumption of processed, refined flours and sugars.
- Take breaks and sleep 8 hours a day.
It is possible to recover sports habits from home
Any time is a good time to regain sports habits. Being home for confinement or for whatever reason doesn’t have to be an excuse to downplay exercise. Right now there are many options to train without the need for specific machines or tools. You don’t even need to have too much space.
It’s all a matter of willpower and being aware of the benefits of including the habit in the routine. For the rest, it is enough to follow the recommendations given so that the body recovers its performance without problems. Cheer up now!
