Are you planning to resume your exercise routine or return to the gym after a long period of inactivity? Take things slowly and plan your return correctly to stay motivated, avoid injuries, and set realistic goals. Dr. Augustín Barreda, specialist in Physical Medicine and Rehabilitation of Clinica Ricardo Palma, gives us the following recommendations:
- Start training by performing low-intensity exercises. You were inactive for a long period, so it is necessary to give your body time to get used to demanding work. Gradually increase the intensity and duration of your routine to avoid injuries.
- Rest. The body needs time to recover, regenerate, and adapt to the next exercise routine. Keep in mind that muscles and joints have lost strength and bones have been weakened by lack of exercise.
- Warm up properly. This will prepare your body for physical activity and prevent strains, sprains, and injuries. When you warm up properly, your heart rate gradually increases, your circulation increases, your joints loosen up and your muscles are ready to exercise.
- Combine aerobic and anaerobic (strength) exercises. On the one hand, you will lose fat, strengthen the cardiovascular system, and improve your physical condition; and on the other hand, you will strengthen muscles, and joints, and improve your physical appearance, among other benefits.
- Set realistic goals. Don’t try to do in one month what you haven’t done in years. The first goal should be easy to achieve in order not to lose motivation and keep going.
Dr. Augustín Barreda
Specialist in Physical Medicine and Rehabilitation of Clínica Ricardo Palma
