Resuming exercise after a prolonged break

Feb 4, 2024

Have you ever wondered what happens to your body when you start exercising again after a long hiatus? Whether it’s running, weight lifting, or focusing on weight loss, returning to physical activity after a break can lead to various changes in your body. In this comprehensive guide, we’ll delve into the effects of resuming exercise after a prolonged break, covering different types of activities and providing insights into how to navigate this transition successfully.


Understanding the Impact of Resuming exercise after a prolonged break


1. General Effects 

When you resume exercise after a period of inactivity, your body undergoes several changes. From improvements in muscle memory to cardiovascular adaptations, restarting your fitness journey can have a profound impact on your overall health and well-being.


2. Starting to Run After a Long Time 

Running is a popular form of aerobic exercise that offers numerous benefits for cardiovascular health and endurance. If you’re starting to run again after a long break, you may experience initial challenges such as reduced stamina and increased muscle soreness. However, consistent training can lead to significant improvements in your running performance and overall fitness level.


3. Doing Weight Lifting After a Long Time 

Weight lifting, or resistance training, is essential for building strength, muscle mass, and bone density. When you return to weight lifting after a hiatus, you may notice changes in muscle strength and size due to the reactivation of dormant muscle fibers. Focus on proper form and gradually increase the intensity of your workouts to avoid injury and maximize results.


4. Doing Weight Loss Exercises After Not Working Out for a Long Time 

If your goal is weight loss, incorporating regular exercise into your routine is crucial for achieving sustainable results. Whether it’s cardio exercises like running or strength training with weights, engaging in physical activity can help boost metabolism, burn calories, and improve body composition. Starting weight loss exercises after a long break may initially feel challenging, but with dedication and consistency, you can reach your fitness goals.


Tips for a Smooth Transition When Resuming exercise after a prolonged break


1. Start Slowly 

Regardless of the type of exercise you choose, it’s essential to ease back into it gradually. Begin with light to moderate intensity workouts and gradually increase the duration and intensity as your fitness level improves. This approach will help prevent injury and minimize muscle soreness.


2. Listen to Your Body 

Pay attention to how your body responds to exercise and adjust your routine accordingly. If you experience pain or discomfort, don’t push through it. Instead, take a break, and consider consulting with a fitness professional or healthcare provider for guidance.


3. Set Realistic Goals 

Set achievable fitness goals that align with your current abilities and desired outcomes. Whether it’s completing a 5k run, lifting a certain weight, or losing a specific amount of weight, setting realistic goals can help keep you motivated and focused on your progress.


4. Stay Consistent 

Consistency is key when it comes to reaping the benefits of exercise. Make exercise a regular part of your routine, aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with two or more days of strength training.


5. Prioritize Recovery 

Allow your body time to rest and recover between workouts to prevent overtraining and promote muscle repair. Incorporate rest days into your exercise schedule, prioritize proper nutrition and hydration, and aim for quality sleep to support recovery and optimize performance.


In conclusion, resuming exercise after a prolonged break can lead to various physiological and psychological changes, whether you’re starting to run, lifting weights, or focusing on weight loss. By understanding the effects of restarting physical activity and following a structured approach to reintroducing exercise into your routine, you can experience the benefits of improved fitness and overall well-being. Remember to listen to your body, set realistic goals, and stay consistent on your journey towards a healthier, more active lifestyle. When you’re ready to jump back into your fitness routine contact one of our world class trainers!




Contact Us