The holidays are over and you have enjoyed it! Only now is the time to get back in shape to start the new year on the right foot.
How to get back to sport following the end of year celebrations and stick to your good resolutions over time? Follow our 3 tips to get there!
1. Prepare your body for exercise
Once you are determined and motivated to return to the sport, do not start in a hurry. First of all, warm up. It is essential to prepare your skeleton, your muscles, your heart, but also your brain for the physical activity that awaits them. This is to relax your muscles and tendons to make them more flexible and thus reduce the risk of tearing or pulling.
You increase your body temperature, which stimulates your nervous system and dilates your blood vessels to provide a better supply of oxygen to your organs. You are also preparing your heart to make an effort. This is why it is important to adapt your warm-up to the activity you are going to practice and to the weather conditions; plan for a slightly longer warm-up in the heart of winter.
You must therefore both warm up your cardiovascular system and your joints. Do not hesitate to call on specialists to guide you on the exercises to favor according to your posture, your morphology and your physical activity. You can also plan a visit to your physiotherapy clinic to make sure you have no contraindications to the sport you have chosen and receive advice on how to obtain better performance!
2. Find the right rhythm
It would be a mistake to go too hard, too fast. Set yourself a long-term training program by planning different stages to give you time to evolve and slowly increase the pace. It is better to favor short but regular sessions than a first session which will require a long recovery.
3. Resume good eating habits
Getting back to sport is good, but supporting your efforts with the right inputs is better! A varied and balanced diet is essential to give your body the energy it needs to function on a daily basis, especially if you require it a little more than usual with the resumption of regular physical activity.
A poor diet can lead to a higher risk of injury and poorer recovery following your sessions. If you lack energy, you are also more likely to become discouraged and quickly abandon your good resolutions. In general, bet on low glycemic impact carbohydrates such as basmati rice or whole wheat pasta and lean proteins. Limit fatty foods and make sure you stay hydrated!
