Back to training after the holidays

The holidays are over, you're back to your usual routine and now, how to get back to the rhythm?

The task is not easy and on top of that, you have probably lost stamina and rhythm and you may have to take a step back due to the time you have been without training.

Here's the warning: your brain needs exercise too. Ah well, before working on the physical component, it is now more important than ever to work on your psychology.

So... Let's write down 10 tips to get back in (good) shape after the holidays

(let's start with the psychological work):

1. Reward your effort

Stimulus - Reaction, studied in Psychology since its beginnings, a maxim that centuries later, did not go out of fashion!!!

Reward yourself for your weekly effort by giving him a little pleasure. Go shopping, enjoy an ice cream (one, ok? Just one), you deserve it!

2. Respect the rest period

To compensate, a lot of people want to train every day! Wrong!!! Rest days are critical to your long-term health and well-being. And remember, when you're not training, your body is working on recovery.

3. 10 minutes by you and for you

Before going to sleep, take stock of your day. Thinking a little about ourselves helps us understand what we need to change to feel better.

So start dedicating 10 minutes a day to yourself and you will see how your self-esteem and confidence increase.

(as far as the physical is concerned…):

4. (Re)define your training goals

Think about what you want to achieve, if you can't do it independently, ask a personal trainer for help.

Increasing muscle, reducing body fat, improving aerobic capacity, etc., everyone has their own, the important thing is to define it and focus in that direction with determination.

5. Find an activity you enjoy

By choosing something we like, we create greater motivation. It is very important to understand that the best exercise is not the one that burns the most calories, but the one that makes you feel good. So don't get stuck on what you don't like. The offer of exercises is immense and there's nothing like trying this variety to see which one gives you the most pleasure!

6. Start over gradually

Did you know that cardiovascular fitness starts to decrease after 3 days of rest? But calm down, we have good news: it comes back quickly, as long as you listen to your body and respect it.

Start with 20 minutes of low-intensity exercise, 2 or 3 times a week, and increase the time and intensity progressively. Don't hesitate to take a break during training if you need to.

7. Prioritizes warming up before training

Set aside 15 minutes before training for this practice. In addition to preventing injuries, it will also maximize performance and reduce muscle soreness.

8. Respect your body's limits

The success of a healthy life depends a lot on the degree of knowledge you have about your body and the respect you have for its limits. Being aware of how your body responds to exercise is very important.

If you feel discomfort, exhaustion or intense pain, it is an indication that you should slow down, as ignoring the signs can bring consequences such as injuries or other problems in the future.

9. Get a training partner

It's always easier when we have a training partner. In addition to the incentive part, the motivation is another and still makes training lighter and fun.

10. Make friends with Fitben

At fitben.com, in addition to finding articles in the 'Blog' section that will help you in this process, such as 'Get back in shape after the holidays', which you can access by clicking here , you have a multitude of products that will help you gain motivation to you will train and quickly, effectively and safely achieve the desired results.

Motivated@ to work for the mission “Operation Bikini - Next Vacation”?