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Tips for resuming exercise in the New Year
December 22, 2020
Getting back into exercise in the new year is not always so easy. After having rested for the Christmas holidays, many find it difficult to revert to this habit with the same willpower as before. However, there are some tips that help you overcome it.
Regular physical activity is very beneficial for the body. Not only does it allow you to maintain a healthy weight, but it also helps prevent disease. Therefore, making this habit one of the many New Year's goals is a very good idea.
How to resume exercise in the New Year? 5 useful tips
The ideal is not to stop exercising during the Christmas season. However, due to the celebrations, many give themselves permission to take a short break and let go of routines. The problem is, picking up this habit in the New Year can become difficult.
In just a few weeks it is possible to lose motivation and a part of the physical strength achieved throughout the year. They also tend to change other good habits, such as those related to eating. What can you do to get back to exercise and your routines?
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1. Prepare yourself mentally
There are those who think that to resume exercising it is only necessary to return to the gym and start using the machines. However, before this, it is best to spend a little time mentally preparing. What does this mean? Consider the following:
Set new goals and inquire about new exercise routines.
Seek professional advice. A coach can help you set new fitness goals.
Create a schedule for workouts. If possible, choose the same time every day. Thus, you will mentalize that this space is to comply with the routine.
2. Plan a healthy diet
As explained in an article published in the magazine Nutrients, diet combined with physical exercise they are key factors in having a healthy lifestyle and preventing the onset of diseases. In particular, they provide the following benefits:
Improve body composition.
Caring for musculoskeletal health.
Increase physical and cognitive performance.
Prevent the appearance of metabolic diseases.
However, during the Christmas holidays there are usually excesses and copious meals whose caloric content is high. Therefore, in addition to resuming exercise It is necessary to improve the diet and find a balance in it. For this, you can put the following into practice:
Increase the consumption of fruits and vegetables.
Consume lean meats as a source of protein.
Eat eggs, legumes and nuts.
Drink plenty of water.
Eat whole grains.
3. Buy or get ready all the necessary implements
Another way to mentalize the practice of physical exercise is having in sight all the necessary elements for its practice. This includes sportswear, accessories, dumbbells, a water bottle, and many others. You can even order them as a Christmas gift or include them in your Christmas shopping.
4. Evaluate your physical condition
Little physical activity during Christmas can affect athletic performance. Therefore, before resuming your usual exercise routines, it is essential that you evaluate how your physical condition is. Thus, you avoid overloading yourself in the first days and prevent possible injuries.
Apply the tips mentioned below:
Do warm-up exercises for several minutes and determine how you feel. Are you more tired than usual? Do fewer reps or less time. Continue gradually until you feel like you get back on track.
Count the number of repetitions you can do for 30 seconds for a specific exercise: sit-ups, squats, push-ups, etc. Over the days, you will notice if your physical condition is improving. Then you can increase the time to one minute.
5. Consult the doctor if you have pre-existing diseases
Did you know that it is very important to consult your doctor before starting any exercise program? If you haven't already, now is the time to consider. While it is safe for most people to adopt a routine or start a sport, there are those who may have drawbacks.
In particular, there are risks in case of having health problems associated with the cardiovascular or respiratory system. Also if there are other pre-existing chronic diseases. If so, the doctor will determine the safe activities, as well as the appropriate times.
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Resuming exercise on the New Year requires willpower
Beyond the aforementioned tips, it should be remembered that resuming exercise in the New Year requires a lot of willpower. Without it, it is not possible to recover or maintain the habit. Thus, try to have positive thoughts associated with exercise. It is also good to hold on to the feeling of well-being that your practice provides.
With all this, in a few weeks physical performance will regain and its benefits will be experienced. Of course, diet should not be neglected. Whenever possible, it is good to seek advice from the nutritionist. Keep that in mind!
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