We have all been in a phase where gymnastics is not to make it our first priority. Either due to injury or professional and family obligations, even due to lack of mood, it is normal to take a break from exercise. The important thing, though, is how to come back properly, without risking new injuries or being frustrated.

If you feel that you have lost your form and find it difficult to find the mood for exercise again, don’t worry. With the right moves, you can gradually come back, without burdening your body. Below, you will find tips that will help you get back to the gym!

Start slowly and steadily

When you have been out of work for a long time, it is natural that your body is not as strong or durable as before. You may feel that you want to make up for the lost time, but to overpower yourself from the very first week can lead to injuries and frustration.

What to do:

• Started with low -intensity workouts, such as walking, relaxed running, stretching or light weights.
• If you come back after an injury, consult a specialist to make sure the exercise you choose is appropriate.
• Gradually increase the intensity and duration of your workouts.

Make proper warm -up and recovery

Preheating is necessary to prepare your body before exercising, helping muscles and joints function properly and reducing the risk of injuries. Equally important is recovery to avoid grasping and allow the muscles to recover properly.

What to do:

• Before training, dedicated 5-10 minutes to dynamic stretches or lightweight aerobic exercise (eg walking, rope).
• After training, do stretching and slow breathing for muscle relaxation.
• Use a foam roller to reduce the tension in your muscles.

Listen to your body

It is important to see the difference between “good” fatigue and overwork. If you feel intense pain, this may mean that you push your body too much and need more rest.

What to do:

• If you feel pain in the joints or muscle stress, reduce tension or give more recovery time.
• Alternatively, you can try low -intensity activities, such as pilates or yoga, to enhance your stability and flexibility.
• Trust the signs your body gives you and don’t be afraid to take a break when you need it.

Find an activity you like

Pushing yourself to return to a routine that doesn’t suit you can make you lose motivation. Instead of returning straight to the program you followed before the break, try new activities that you may like most.

What to do:

• Try different types of training, such as dancing, swimming, cycling or climbing.
• If you like social interaction, choose group fitness lessons.
• Try home workouts if you don’t feel comfortable returning to the gym right away.

Set realistic goals

Don’t compare yourself to your past. If you have been out of exercise for a long time, your body needs time to come back.

What to do:

• Set small and feasible goals, such as exercising 2-3 times a week at first.
• Watch your progress, but don’t be disappointed if the results do not come immediately.
• Focus on how you feel instead of focusing only on numbers on the scales or pounds you lift.

Watch out for diet and hydration

Exercise itself is not enough. Your body needs proper fuel to meet the requirements of training and recover effectively.

What to do:

• Consume protein -rich foods for muscle recovery (eg chicken, fish, legumes).
• Add healthy fats to your diet (eg avocado, nuts).
• Do not forget to drink enough water, especially if you sweat too much during exercise.

Be patient and stay consistent

Returning to gymnastics is a process that takes time. You may not see immediate results, but if you stay consistent, your body will respond.

What to do:

• Remember that consistency is more important than tension.
• If you are not in the mood, do even a little workout – something is always better than nothing!
• Reward yourself for every little win.