After an intense training or competition season you might have enjoyed some regenerative rest. Now is the time to look forward to new challenges.
But is your body ready for it? If you’ve fallen out of your fitness routine this summer, you’re not alone.
Here some tips to help you get back on track.
Also, you might want to have a Computerised Back Scan.
Tip 1: Take it Slow
After a break from exercise, the body deconditions itself. Regardless of the intensity of your previous regimes, it will take time to get back into working out. Don’t immediately push yourself too hard because you will risk injury. Instead, reinstate your workouts slowly: begin with shorter, lighter exercises, increasing time and intensity in small increments when you feel ready.
Tip 2: Diet
Summer BBQs and holiday indulgences may have interrupted your usual healthy habits, and it can be hard to make time for the gym this time of year. When preparing to get back into your fitness routine, don’t forget to fuel your body properly. You will need proper nutrients to help get your body back in shape. Focus on staying hydrated and adding good carbohydrates, fats, and proteins into your diet. After a workout, eat or drink something within 15 minutes to refuel, and avoid alcohol and too sugary drinks.
Tip 3: Goals
Making goals for yourself can help you stay on track as you get back into working out and eating right. Set a series of small, attainable goals; this can help keep up your fitness momentum and motivation. When you meet a goal, reward yourself with a rest day to avoid overexerting yourself.
Tip 4: Stretch
Stretching, especially when returning from a period of inactivity, is crucial to avoid injury. Taking 15 minutes to warm up properly can help you avoid injury and maximize your performance. After periods of inactivity, muscles are tighter than usual. Stretching is a great way to loosen up, especially after a workout.
Tip 5: Listen to Your Body
Success in fitness depends upon knowing and respecting your body’s limits. When getting back into shape, pay attention to how your body responds to exercise. If you experience strains or sprains or have suffered a stress fracture, seek medical evaluation prior to continuing exercise. Don’t ignore your body’s signals. Inappropriate management or assessment of injuries can lead to a more severe injury, a longer recovery, and future problems.
If you are in a team, after-holiday time is the best time to do a body MOT. A pre and/or post-season screening is a useful way to assess and prevent injuries. It allows to plan a detailed training program and to address weaknesses.
Ever wondered why your back feels stiff in the morning? Or why you can only bend in one direction? Would you like to know what you can do to improve?
Why don’t you have a Back Scan?
I like to use the Back Scan, a computerised radiation free Back Screening system, which in a few minutes provides objective, measurable, and comparable data about the alignment and movements of the spine.
The graphics and the 3D imaging of the spine provides an easy to understand report, highlighting areas of potential problems. An exercise program is then automatically created according to the findings and can be used alongside more tailored ones.
The reports are comprehensive and the comparison mode clearly shows improvement from session to session, which is an incentive to continue with the exercise program.