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How to Start Working Out Again When It's Been Awhile | SELF


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The New York Times
SOURCE: https://www.self.com/story/heres-exactly-how-to-ease-back-into-working-out
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Summary

Here are 11 things to keep in mind as you kick-start that fitness grind.One of the first steps before you actually dive back into a workout routine is to plan out what you want your routine to look like, and how you want to get there. "Together, you can keep each other motivated and accountable," adds Sikorski.In addition, when beginning a workout routine (or starting one after a long hiatus), it’s a good idea to check with your doctor to get the all-clear before you begin.On a fun note, if it’s been awhile since you exercised regularly you’ll probably want to invest in a few key pieces to make your workout comfortable and enjoyable. "The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency," says Sikorski.It’s also always a good idea to make sure you have the basics down before easing back into a regular workout routine. A good warm-up includes dynamic stretches, and when you are done working out, finish with some more cooldown stretches—like these.Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. Just be sure to keep active rest days to low to moderate intensity (experts advise keeping your activity to about 60% to 70% of your maximum effort), and listen to your body when deciding what type of rest day is right for you.Other healthy habits besides exercise are important to incorporate as part of your new routine. This is especially true when it comes to injury prevention, and can also help with DOMS (delayed onset muscle soreness).A good warm-up preps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate, says Wu. Don't cut corners here: "Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS , which basically means you are going to be tight and achy for 24-72 hours after your workout," says Sikorski.

As said here by https://www.self.com/story/heres-exactly-how-to-ease-back-into-working-out