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Is October the month when autumn arrives, when the landscape is covered with reddish leaves and the cold mixes with the sunny days? Also, but for many people October is a kind of “new year” with the return to training, forgotten during the holidays. However, after a period of inactivity, the practice of physical exercise must be well planned because although memory remains intact, resistance is quickly lost!
Regardless of having practiced some physical activity for a long time or having taken the decision to start doing sport right now, there are three steps you should take to improve your physical and mental health and achieve the best results: return to training, set a goal and keep the commitment.
1. Return to training
Gained weight or lost muscle strength after holidays? The explanation is simple! You gave up physical exercise and a regular diet. And the solution is even simpler! Return to healthy habits as soon as possible so as not to harm health and well-being and not to compromise the good results obtained so far, whether the slim figure or the muscular body.However, as the body lost its physical capacity on vacation, both in terms of strength and cardiovascular resistance, returning to training requires some precautions:
• Physical assessment to be able to receive the most appropriate training prescription and rule out possible risks related to your lifestyle, hereditary factors and physical condition. The assessment will also measure your three main physical capabilities: flexibility, strength and endurance, in order to customize the exercise plan, preventing discomfort, muscle pain and injuries.
• Low intensity because the first days of training after the holidays should be relatively calm and adjusted to your current physical condition in order to be able to “warn” your muscles, joints, cardiac and nervous system, of what is about to happen, to they respond better and thus, prevent pain and injuries.
• Stretching, essential to relax and flex the muscles and help in the recovery process and reception of the next workout.
• Hydration, an integral part of any physical exercise, before, during and after training. Water maintains a balanced body temperature, preventing the heart from working too hard to pump blood and oxygen and transport nutrients to the muscles.
• Rest, as the results of training are only visible after a period of about 8 hours of sleep, in which your body restores energy and enhances muscle growth.
• Adequate food for the training plan, taking into account that your meals play a crucial role in your health and sports performance. Therefore, bet on a complete, varied and balanced diet, taking into account some specific food recommendations for sports.
2. Set a goal
Until Christmas? Good idea! Now that you had return to training, you can and should set a goal… and why not until Christmas? In three months of physical exercise, you can achieve that goal that made you look for a Personal Trainer or join a gym: lose weight, gain strength, increase muscle volume, run your next marathon or simply feel better. physically and psychologically.
Whatever the reason, it is important to set goals in sport because they open the door to direct efforts and concentration to reach the goal, because they have an activating role that contributes to your stimulation and motivation and because they increase willpower and even stimulate the creativity.
So set a concrete deadline and start training today to achieve it, remembering, however, that lifestyle changes or sports records don't happen overnight.Having difficulty setting training goals, look for a professional who can help you keep motivated to reach a realistic goal, monitor your progress and stimulate your performance through short-term goals or intermediate goals that can be celebrated… every week!
3. Create an appointment
To reach the set goal, you have to commit and that means maintaining the enthusiasm of the first days for months. As? With focus and motivation, of course, but if you are the type of athlete who tends to give up at first, finds it difficult to maintain regularity or lacks the courage to train alone, you can ensure your commitment with the help of a Personal Trainer: scoring on your agenda a series of well-planned training sessions to get back in good physical shape until Christmas, why would you miss it, right?
Regular training with a Personal Trainer prevents you from waiting for the will to arrive, not least because you won't always be in the mood to exercise. There are days when you will need a little extra help, and training with a professional is easily seen as an unavoidable commitment.
In addition to these advantages, accompanied training is adapted to your availability, adjusted to your interests, health status and physical condition. It is safe, supervised and monitored, allows for the correction of errors and implies periodic reassessments of body composition and physical capacity, for an effective analysis of your evolution in all parameters, if necessary with a readjustment of the training so as not to miss the established goal.
The return to the work routine must always be accompanied by the return to training because your health and happiness depend on a good physical condition. So say “Hello October! Goodbye beach days lying in the sun. Goodbye nights and snacks!”