If your 2021 calls for a return to fitness, try these 5 tips to minimize risks of being sidelined by the “too much too fast” injuries.
1. Consistency is key. Weekend warriors get injured by doing way too much in too short of a time frame. Instead, set aside 15-30 minutes, 5 days per week to re-start your fitness.
2. Avoid the quick fix. While HIIT (high intensity intervals) do deliver results, your muscles, bones, tendons, and joints need a base first. Start with jogging or performing high intensity activity for 1 minute, followed by 4 minutes of low intensity activity. Repeat 5x for a 25 minute workout.
3. Follow the 50% rule. If you are returning to resistance training, start with 50% of your last known weight.
4. Form first. While it may be tempting to get back in shape fast, trading speed and load for poor technique will sideline or plateau your efforts. Focus on form with lighter weights first.
5. Embrace your current body. Your body has adapted to your typical activity over the past several months. You will likely find new areas that needs stretching, and strengthening. You may feel discouraged by comparing yourself today to where you were a year ago. Instead, embrace the new journey of what you can discover and build mini PRs from every week in your new fitness journey.
What questions do you have about getting back to fitness? Post in the Fitness Focus Fuel Facebook Page, or DM me on IG @dr.meredithbutulis
Let’s have a wonderful new year together!
