Falling off the Workout Wagon can have a myriad of causes. Injury, illness, fading motivation and just plain L.I.F.E. can all contribute to a diminished exercise schedule. But never fear! Here are some insights into getting your fitness back on track.
Let’s first look at what it actually means to be physically fit. There are many factors, from a physiological perspective, which go into being ‘fit’. They take in a broad spectrum including flexibility/mobility, balance/agility, cardiorespiratory health and muscle strength. Physically Fit will ‘look’ different to everyone. Generally, it means you can perform daily functions pain free, with mental clarity, good energy and you feel relatively strong doing it.
The individuality of fitness means that our goals of regaining and maintaining fitness will differ. Fitness for one individual might mean walking around the block without having to stop and rest. For another it might mean finishing a marathon in under 5 hours. Another person might have a fitness goal of playing football in the backyard with the kids.
Recognizing -maybe even stating- the reason WHY you want to be fit will inspire you to move forward with your goal. To begin regaining fitness, first take a look back at where your fitness went. Muscle strength and cardio endurance begin to wain after only about two weeks of inactivity. Muscle strength has a relatively hasty drop-off while cardiovascular endurance hangs around a bit longer.
Physiological effects of stopping exercise include decrease balance/reflexes, decreased muscular (including heart) strength and efficiency, decreased lung capacity, increased resting heart rate and lowered blood oxygen levels. As we age these factors become exaggerated.
OK, now let’s get back on the wagon…The first step might be to take a step back and evaluate if your previous fitness program is right for you moving forward. Maybe you’re burned out on weight lifting in the gym – how about moving to a CrossFit routine instead. Perhaps you gave up tennis because your knees are not what they used to be – how about pickleball?
The short answer to getting going again is that you can expect to regain your fitness in about 16 weeks. However, this is dependent on many factors. The next step is to develop a proven, purposefully planned program. You’re probably gonna need some professional, objective help to design, implement and adhere to this. It doesn’t have to be rocket science but it should be evidence-based.
Muscle strength return begins to show in about 12 weeks while cardio recovery will show a slow, gradual upward tick. There likely are extraneous factors to be overcome as well. These may include weight gain, diminished health conditions and diet changes. The time you spent on the couch (or at least on the sidelines) will also impact recovery time. Obviously the longer away, the longer to regain fitness. Typically, if your hiatus has been less than a year, you’re still 50% of your way back.
Next – goal setting. Start by setting a single goal. Make the goal clear, measurable and attainable – nothing vague and lofty like I want to run a long way in the Olympics really fast. When you reach your first goal, celebrate. Then set a new (attainable) goal. An important idea is to pace yourself. Trying to achieve your long-term goal in increments.
Progressive strength training is best done by either increasing reps OR increasing weight. Cardio can be increased by frequency or time. Max Rep Bodyweight Tests are a good measure of progress: test yourself periodically on how many pushups, sit-ups and/or chin-ups you can do in one minute. Keep a chart – it’s cool to see your progression. Regaining and retaining fitness is an admirable goal and the journey need to start with one step.
If you’re looking to enhance your fitness experience and address any physical limitations, Hall Chiropractic in Tega Cay is here to help. Together, we can blaze a trail to a healthier, more active you. Start your journey today, one step at a time!
Dr. David Hall is the owner of Hall Chiropractic Center. With over 40 years of experience, Dr. Hall is proud to serve the residents of Tega Ca
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