The holiday season is over, and now it’s time to get back to your fitness routine. Whether you’re returning to the gym or pilates, starting a new fitness goal like running, or getting ready for sports like football or netball, it’s important to ease back into exercise to avoid injuries and ensure steady progress.
Many people struggle to stick with their New Year’s resolutions, often because they jump in too quickly and end up overdoing it. But with the right approach, you can safely get back to exercise and reach your goals without any setbacks. Here are some simple tips to help you get started on the right foot in 2025!
Tip 1: Start Slow
After some time off during the holidays, it’s tempting to dive back into your old routine, especially if you’re feeling motivated to crush your New Year’s goals. However, it’s crucial to start slow. Jumping back into intense workouts too quickly can increase your risk of injury and leave you feeling sore or discouraged.
Instead of pushing yourself as hard as you did before the holidays, take it easy at first. Your body needs time to adjust, so focus on building back your strength and endurance gradually.
Tip 2: Reduce Your Training Volume or Intensity
If you’re used to a high volume of exercise, now is the time to scale things back. Here’s how:
- Reduce volume: If you typically work out for 45 minutes to an hour, start with shorter sessions of 20–30 minutes. This helps you avoid muscle soreness and allows your body to recover quickly between workouts.
- Reduce intensity: If you usually push yourself to the max, try leaving a couple of reps in reserve (i.e., stop before you’re too fatigued). You can still get a good workout without overexerting yourself.
This applies to all types of exercise, whether you’re lifting weights, running, or practicing sports. For the first couple of weeks, reduce the intensity or the duration of your workouts, and gradually build up as your fitness improves.
Tip 3: Prioritise Recovery
Recovery is just as important as the workout itself. Proper recovery helps prevent injury and promotes muscle growth. Here’s how to recover like a pro:
- Eat well and hydrate: After the holidays, prioritise balanced meals with whole foods to help your body recover. Drink plenty of water, especially around your workouts to stay hydrated.
- Sleep: Aim for 7-8 hours of sleep each night. Sleep is when your body repairs and builds muscle, so don’t skimp on it.
- Foam roll or get a massage: These activities help reduce muscle tightness and improve blood flow, speeding up recovery.
- Take rest days: If you feel sore or fatigued, take a rest day. Pushing through pain can lead to injury, so listen to your body.
- Program: Make sure your training plan includes a good balance of strength, cardio, and recovery.
Getting back to exercise after the holidays doesn’t have to be difficult. The key is to ease into your routine, reduce intensity or volume, and prioritise recovery. Be consistent, listen to your body, and enjoy the process. With patience and the right approach, you’ll reach your goals in 2025 and stay injury-free along the way!
If you need personalised advice or a tailored plan that suits your goals and fitness level. Feel free to give us a call at 8068 4696, send us an email, or visit our clinic for a conversation. Don’t forget to follow us on Instagram @mindheartbodycentre for more tips and updates.
Let’s make 2025 your healthiest year yet!