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Getting back into the exercise routine

If you are returning to the exercise routine after a break then wait and read this blog. Even if you are not planning to return to the exercise routine but will do sooner or later, then also read this blog.

Today, I will discuss what approach should be taken to unpause the paused workout routine. Let’s quickly understand it :

The main thing you need to understand is that you are not the same person or not at the same level you were before the break. You may find it affronting but this is the reality because if you are returning after a while, your body is not prepared for the exact same stuff you were doing before the break. Even if you were going for a morning walk, you cannot and should not go for the exact same distance you once were going.

So what should be done in such a case? For the answer, I talked to Personal Trainer Cynthia Balout. She told me that if you are doing a workout after a while, you should gradually increase it. If you were at an intermediate level, consider yourself at a beginner level after a break. If you were using heavyweights before the break, now you need to start with light weights and gradually increase the weight according to the progress.

Cynthia further shared that normal pushups, squats and planks can be done at the beginning and that’s a sufficient workout. You should understand that you need to be very patient about getting into the workout routine and overdoing can hurt you. Consider your body being locked and now you need to open it very swiftly.

I recently returned back to the exercise routine after 3 weeks break. I was able to do 60 mins HIIT before the break, but now I know I cannot do that much, my approach is very simple, I am giving 10 mins to the exercise and doing easy movements. Before the workout, I am giving time to the warmup and after the workout, I am doing 10-15 mins stretching because that’s a must.

Know why warm-up and stretching is important with my past blogs: The most important thing before workout- Warm-Up, Stretch it!!

If you are returning back after an injury, kindly consult a doctor.

That’s it for this week’s blog. Comment below if you are not doing a workout for some reason and need some motivation or if you are unsure about how to start.

Thanks to Cynthia (@__cyn__thiia__ ) for finding time to guide me. I enjoy doing her workout sessions regularly (before the break), you can find her workouts on Youtube and Instagram.

Until next week, stay healthy and remember to smile.

DEVANG UPADHYAYA

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47 responses to “Getting back into the exercise routine”

  2. Great reminder for returning to our gym routine ! Many of us have been lack of motivation for excise during the pandemic 😷 😃.

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  7. Great information! It’s true, I had a pause in my workouts and had to work back up to my former level. It’s important not to get impatient and cause an unnecessary injury.

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  8. Have you ever tried Roberta’s Gym? She’s one I use on YouTube and she has all sorts of videos for different levels of fitness. I find myself doing easy workouts when I return after a break. But normally I like to stick to the 30 min routines. Here’s an example of one of her videos. 😃

    https://youtu.be/f8nbfJpw-K0

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    • I can’t see the link/video, probably a wp thing, but I will find her on yt. I follow along workout of Jordan yeoh and Tabata songs. I’m open to trying something new, thank you so much for sharing this with me, you are very kind 🙇🏻‍♂️

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      • Yeah, she’s easy to find on YouTube. And I love her videos because they are just avatars doing the workouts. When I watch actual people, I feel myself comparing their body type to mine and sometimes feel defeated. Lol

      • You should not feel defeated and neither you should compare yourself with them. Every body is different, every body is beautiful. There are so many things that you are good at and they can’t do that ☺️
        Honestly, we can’t achieve such bodies because first time won’t allow us, second, we are not doing it for money, third, that is not our profession. You can see models with great physique, it’s because they are getting paid to stay and sleep at gym 😅

  9. We all feel like getting back to the old stamina after a long break because our bodies will so restless…. But as you said, it’s important to gradually increase the pace.
    Btw, I wanted to ask- is it important to stretch after workout as well??

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  11. Very good advice. The patience part with our lower level of fitness after a break is particularly important. When we overdo our activity we may injure ourselves and actually postpone our return to full exercise.

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    • Yeah!!
      Needs to take things slowly. Right now, I need this as it’s been a while since I last workout. I had an injury so couldn’t do much. 😅
      Thanks for commenting

      Reply

  12. Very wise post, Devang. Although I’m very limited to what exercises I can do with my disability, I do now do some upper body work with small weights and stretching. Believe it or not, I’ve not thought to mention this before, but before the accident that caused my disability, I was working out frequently at the gym. I’d almost forgotten about that until you sparked off my memories of this while reading your post. However, I’m talking here of over ten years ago. Goodness, it seems like a lifetime away now. I suppose it was, really, now I think about it. I would have loved to have known you and had your advice back then. With or without a disability, I’m just the same me, and mostly, a happy and content me. I loved going to the gym and was passionate about it at the time. Thank you for inspiring me to remember my earlier fitness regime. All is good with me now. I am very blessed. 😊

    Reply

    • I happy to hear about that.
      You can relieve that again. There are tons of exercises you can do for upper body itself. I want to write a blog with your guidance, so that I can spread credible information.
      Best wishes to you.
      I hope you are recovering well. Take care and remember to smile

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      • Thank you, Devang. I am feeling much better now, thanks. Take care too and have a great day. Best wishes to you also 😊. P.S. Thank you for asking me about exercises for the upper body; however, I don’t feel sufficiently qualified to be advising on this as each person has such different needs 😊.

  13. Good post! I usually travel to shops by foot because no vehicle. If i need to go to the shop to buy grocerries it takes me 30 mins to go and another 30 minutes to come back. 1 hour of exercise.. I would say

    Reply

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