This article was co-authored by Marilin Karst. Marilin Karst is a Fitness Choreographer, Health and Fitness Coach, and the Co-Owner of Fiesta Fit Sisters. With nearly 15 years of experience, she specializes in wellness coaching and fitness instruction. She studied fitness, nutrition, and leadership at the Instituto Peruano Del Deporte. Marilin is certified by the American Council on Exercise as both a Health Coach and a Personal Fitness Trainer-Health Fitness Instructor. She’s also certified to teach Zumba Basic, Zumba Toning, and Zumba Kids.
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If it's been a while since your last workout, getting back into shape needs to be a gradual process. Have patience, stay positive, and don't be discouraged! Ease your way back into exercise, and increase your intensity levels bit by bit. To stay on target, set clear goals, focus on having fun, and reward yourself reaching milestones. Pushing yourself too hard can lead to injury, so take it slow and consult a doctor or fitness professional about getting back into shape safely.[1]
Choosing Weights: Your weights should be light enough that you can maintain proper form and complete 12 reps without straining yourself. When in doubt, stay safe and go with a lighter option, especially when you're just beginning.[6]
Set SMART Goals: Good goals are Specific, Measurable, Achievable, Realistic, and Time-related. Examples include “Cycle for 30 minutes 4 times a week” and “Run 1 mile (1.6 km) in 10 minutes by week 6 of training.” You can also set loftier long-term goals, but lay out a clear path for achieving them, such as, “Run a marathon within 2 years of beginning training.”
Safety Precaution: It's best to consult your doctor before starting a new exercise routine, especially if you have a history of any medical conditions.[17]
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