Find its shape: the best advice

After a sports break, physical activity It may seem intimidating. However, with good steps, realistic expectations and adequate advice, it is easy Resume its form And even overcome it. In Fit Healthy, we believe that each individual can achieve their fitness goals with the right support.

The steps to find the shape after a break

1. Personal evaluation : Before resuming sport, it is essential to evaluate your current physical conditions. Consult a healthcare profession to identify possible limitations or precautions to be taken.

2. Sets realistic objectives : Define specific, measurable, achievable, relevant and temporal (intelligent) objectives. For example, perform 5 km continuously within three months.

3. Choose pleasant activities : The motivation is the key. Opt for sports or exercises you appreciate to maintain your long -term commitment.

4. Progressive planning : Gently begins and gradually increases the intensity. For example, it starts with 20 minutes of fast walk three times a week, then the duration and intensity increases over the weeks.

5. Integrate strengthening exercises : Muscle strengthening helps prevent injuries and improves performance. A Finnish study has shown that target exercises and the trunk reduce injuries related to excessive use in normal runners of 39 %

6. Listen to your body : Pay attention to your body’s signals. Excessive pain or fatigue are indicators that it is time to slow down or modify the routine.

Typical deadlines to see the results after a recovery of sport

Patience is essential during the Resumption of physical activity. The deadlines for the observation of the results vary according to several factors, including the age, the previous level and the intensity of training.

• Improvement of cardiovascular resistance : In general, progress can be noted after 4-6 weeks of regular training.

• Increased muscle strength : Often significant earnings are observed after 8-12 weeks of muscle strengthening sessions.

• Weight loss : Healthy and lasting weight loss is between 0.5 and 1 kg per week. Therefore, remarkable changes can be visible after a month.

It is important to note that these deadlines are medium and that each individual advances at his own rhythm.

Practical advice to support the return to physical activity

• Balanced diet : Adequate nutrition supports your physical efforts. Consuming a variety of nutrients rich in nutrients, encourage proteins for muscle recovery and hydrates regularly.

• Restless sleep : Quality sleep is crucial for recovery and performance. Objective from 7 to 9 hours of sleep per night.

• Hot -Up and recovery : A good heat -Up prepares the body for the effort and reduces the risk of injuries. Likewise, recovery sessions, such as stretching or yoga, promote flexibility and reduce muscle tensions.

• Vary the activities : Alternating between different forms of exercises (cardio, strengthening, flexibility) allows you to work on various muscle groups and prevent monotony.

• Monitoring and regulation : Keep a newspaper of your sessions to follow your progress and regulate your program based on your feelings and results.

The different factors that influence physical fitness

Several elements can affect the speed and efficiency of your physical form:

• Age : With age, the metabolism slows down and muscle mass decreases. However, regular physical activity can counteract these effects and improve the quality of life.

• Previous practice level : People who have already been active can regain their shape faster thanks to muscle memory.

• State of health : Pre -existing medical conditions may require specific adaptations. It is essential to consult a healthcare operator before starting a new sports program.

• Lifestyle : Stress, food, sleep and other daily habits significantly influence progression. A holistic approach is recommended, taking into account these factors.

Be accompanied by in healthy form

Taking a physical activity can be a challenge, but you are not only in this adventure. At the house of Fit healthyWe support you with personalized programs, suitable for your level and goals. Whether you want to lose weight, make a sedan, improve your resistance or strengthen the muscles, our nutrition experts and sports experts guide you step by step. Thanks to progressive training plans, adequate nutritional advice and regular follow -ups, maximize your chances of success, avoiding injuries and demotivation. With Fit healthyEvery effort counts and every progress is celebrated. Join us and rediscover the pleasure of the movement!

Marie’s testimony

Marie, 45, shares her experience: “After several years without physical activity, I decided to resume sport. Following a program with a sports coach and adapting my diet, I noticed significant improvements in three months. Today I feel more energetic and confident. »» »

Resume its form After a break, it requires patience, perseverance and a structured approach. In Fit Healthy, we are here to accompany you to Each step of your journeyproviding personalized advice and programs adapted to your needs. Remember that every little progress is a victory itself. Ready to resume the way to form?