5 Tips for restarting physical activity after a long period of rest image

5 Tips for restarting physical activity after a long period of rest

If you resume training now, here are 5 useful tips to do it better

Today we talk about training but specifically about how to restart physical activity after a long period of rest and we will give you 5 tips to make this start easier.

When you have not trained for a long time it is difficult to resume the healthy and good habit of training consistently.

Several times I found myself starting again even jumping from one discipline to another and at each beginning, you feel that "physical listlessness" typical of a person who does not seem to have the strength to get back in shape.

If we want to label it, it is in many cases a psychological perception at times given by a sort of laziness, at other times it is because we do not believe we can achieve the objectives. It could also be the tiredness that blocks us on the sofa after returning from work.

The energies are low and the desire as well, but is there a way to recover from this state? Absolutely Yes and we see it in the next few lines.

Set yourself real goals to achieve

The first step to get back in shape after a lot of inactivity is to set real or ambitious goals (depending on your character) to achieve. You may have heard many times that setting goals is important, but in this case it is really an engine for action. Try to think of a part of your body that you don't like and would like to change ... And you are aware that the way is only 1! Get up and go to the gym to achieve the result.

Sooner or later the desire for change will prevail over laziness. But being an attitude that does not work for some, better set your goal now and as soon as you have 1 hour free, go to train.

Choose a type of training that is not too repetitive so as not to get bored.

There are many different training techniques and many new ones come out. Find the one that's right for you, one that allows you to train but at the same time stimulate other things in you as well. It could be an exhausting circuit workout, as it could be a crossfit workout for example. Or dance to the rhythm of your favorite music by signing up for some course, don't let the time pass and look for a solution. If you are not sure of your choice, you can opt to try different types of training, if you don't try you will never know which one is right for you.

Who says your routine can't be 3 distinct activities for 1 day a week each? In my case, for example, I go to the gym at least 2 times a week, dance 4 nights a week and sometimes I replace the gym with circuit training in the park near my home. Boredom cannot come. I usually use circuit training types.

Resume little by little

In the recovery phase, take it easy! Although for almost all sports the athletic level can be remembered and picked up quite easily, know that ... pushing hard on the first day may dissuade you from getting into the habit of training again. Maybe opt to start with shorter sessions and then increase the time as you go.

Or 1 hour of training but working at low intensity. Whatever sport or training you do it is best to pick up gradually, promoting muscle recovery between sessions and making sure you "blow off the dust" at this stage.

Eat properly, too much crap takes away the urge to get up from the chair.

Another wise thing you can do is try to maintain a correct eating style right away. Eating too much pasta, bread, sweets, sugars and refined foods will only increase the feeling of exhaustion that does not allow you to return to training. Give priority to fruits, vegetables and foods that do not raise the glycemic index.

In this way you will feel that you have more energy and therefore going to train will no longer weigh on you as before.

Give him against! And eliminate the excuses.

Sometimes it seems as if every event is greater than the urge to go to train. When the crossroads where to choose between training or something else occurs, we make the wrong choice and we keep repeating it.

It is not important to go to train in perfect conditions or to go to train alone, on an empty stomach, full, eating well, eating badly or not eating. The important thing is to choose to go there whenever we have the opportunity to do so.

The real difference between a person who has results and one who aspires to have them is that one person goes to the gym to do while the other spends time contemplating.

Often we find ourselves with a thousand prepackaged excuses in mind (or automatic attitudes) that do not allow us to resume training after a lot of inactivity ; Here are some of the most common:

I have no time:

In this case it is sometimes true, but other times it is just an excuse not to resume training. If you are inactive for a long time, chances are you remember some contexts where it wasn't exactly true that you didn't have time, but maybe it was just a little desire to train. If so, come on! Set your goal and get back to training. Or organize your time to free yourself.

I have to go back to training:

The word must is also changed when it comes to language towards the things we would like to do. This is because the word must will not help you get back to training . There are countless studies that the word must in itself has a negative connotation in our brain that makes it even more difficult and unattainable to perceive the things we want. If a Devo takes you away from getting back in shape then it is better to change it for a want, I would, I would prefer, you find a synonym that you feel more empowering and less heavy.

I start from Monday:

Of this sentence they should directly change the meaning to: I WILL NEVER START! How many times do we tend to say: - at the beginning of day X but in the end we are not faithful to our word? Lots! But if you set a "starting day" it meant that at that moment you wanted to train. You can immediately take advantage of the new found desire at the exact moment you perceive it. Use those moments when you feel the most desire to do the workout. The need to move is innate in the human being, when you feel like it, put on the suit and go! Without thinking too much or thinking about things to do for tomorrow. Take off at least an hour and go to train without worries.


There is no secret recipe for recovering after a period of non-training. There are only little tricks that can help you do this. The first of all is not to listen to thoughts when we are most likely to train, but rather to listen to instinct and the desire to go to the gym. Thoughts will always find us other things to take care of, because they will prioritize the "worries" of the day. If you want to train you have to take one hour a day and make it the sacred hour of training. The one in which, even if the world falls, you go to train anyway.