Recently, I started running and my muay Thai training after quite a while. I had been lazy ( I am only human!) and got dengue too so was taking my time to recovery. The first run after training was quite difficult but getting back to training after a break was exciting too. Here’s what I should have avoided for a safe and effective return to fitness:
1. Don’t Skip the Warm-Up
After a break, muscles and joints are less flexible. Skipping a proper warm-up can increase your risk of strains or sprains. Take a few minutes to stretch and mobilize your joints to ease into your workout.
2. Don’t Start at Your Previous Intensity
It’s common to want to pick up where you left off, but your body needs time to adjust. Start with lower intensity or lighter weights, and gradually build up to avoid overwhelming your muscles and cardiovascular system.
3. Don’t Ignore Recovery Days
Your body needs extra time to adapt after a period away from exercise. Avoid daily intense workouts and instead allow for rest days in between sessions. This will help reduce soreness and prevent burnout.
4. Don’t Neglect Form
Rushing into exercises without focusing on proper technique can lead to injuries, especially if you’re handling weights. Prioritize good form over heavy weights or fast reps to avoid stressing your joints and muscles unnecessarily.
5. Don’t Skip Cooling Down
After training, cooling down helps reduce muscle tightness and aids in recovery. Include a few minutes of light stretching or foam rolling to bring your heart rate down and relax your muscles.
6. Don’t Ignore Warning Signs
Listen to your body, especially if you feel any pain or discomfort. Pushing through pain can turn minor issues into major injuries. If something doesn’t feel right, take a break or seek professional advice.
7. Don’t Rely Solely on Motivation
It’s normal for motivation to wane, especially if getting back into training feels challenging. Focus on building consistency, even on days when motivation is low, to ease back into a sustainable routine.
Returning to training after a break is a process. By taking it slow, focusing on recovery, and practicing patience, you’ll be on your way to regaining fitness safely and effectively.
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