Haven’t you done any sport in a while? No reason to let yourself down because of it! Especially not now, as normality is slowly finding its way into our everyday life and you can finally get started again with certain hygiene requirements
The prerequisites for this are just perfect: Urban Sports Club offers you an all-round offer that is growing every day: workouts via live stream, in the fresh air or in the studio – you now have even more flexibility. Whether yoga in small groups with your favorite partner on site, cross training with your buddies in the fresh air or HITT in front of your screen.
The only thing that is almost more difficult than training for the first time is getting back into training after a long break. After a sporty break, dragging yourself to the sport and starting all over again can be a major overcoming. But do not worry: We will show you how you can master this hurdle with flying colors and soon find your way back to your fit and balanced self with fun.
Why get back into the training routine?
Much more important than how-you-can-overcome your inner weaker self, is the question of why you actually took such a long break from training. After all, you were so good at it: you trained several times a week, you had a lot of fun with your workouts and you were internally balanced and satisfied. And then it suddenly happened. At first you just didn’t feel like it for days and then suddenly you couldn’t tear yourself away from your couch.
Welcome to the vicious circle of the simple excuse “from tomorrow again”!
Regular exercise does not always have to do with our reflection! There are more reasons why it is worth sticking with . We believe that exercise and an active lifestyle are one of the cornerstones of a happy, contented and healthy life.
One thing is certain: We have never met anyone who said that being fit, healthy and in balance is just not their thing.
Cheer up, you’ve done it before, so you’ll be able to do it again, and the good news is that muscles have a so-called memory effect. If they have regressed during your training break, you can now activate or build them up again much faster!
How do you find your way back to your original motivation?
1. Set realistic goals
Especially if you haven’t done any sport for a while, it is important to start cautiously in order to slowly get used to the stress again.
So instead of going into a one-hour sweaty cardio session like you used to, you should do your workout with a low intensity – but then again regularly!
This allows you to increase your endurance and muscle strength over time.
In addition, small successes give you new self-confidence and get the stone rolling again. So you don’t run the risk of not reaching your goal and throwing in the towel in frustration. So start small. Rock your workout. Increase yourself. Repeat the whole thing.
2. Set a schedule and stick to it
To get back into training successfully, the calendar app on your mobile phone should become your best friend. Who writes stays! James Clear knows this too and describes in his book Atomic Habits how effective it is to write down goals on the way in acquiring positive habits. Because what is invisible does not exist! So set your workout times like important appointments. Write down the day and time and do not put yourself under any circumstances.
If you know it’s going to be a stressful day, plan shorter sessions accordingly. True to the motto: Everything is better than nothing.
If you need a little extra incentive to find your way back to sport, it can also help to equip yourself with new training clothes or sports shoes. Almost nothing is as motivating as new clothes that want to be carried out. The cheaper variant of this is that you simply pack your sports bag the evening before and put it in your way 😉
So you can’t get past it!
3. Make an appointment for sport
You can do anything together, including sports! Find a training partner with whom you can make fixed appointments for sports. Such fixed appointments are more difficult to cancel. After all, your friend doesn’t want to be transferred for no reason.
This will increase the chances of going to exercise more regularly. You can also motivate each other on bad days. There is also nothing wrong with healthy competition among friends or colleagues. As the saying goes: Competition stimulates business and, in the best case scenario, also stimulates your ambition!
4. Remind yourself how good you feel after a workout
Sometimes we get more focused on the effort than on the result. Have you ever regretted training? Apart from the sore muscles, you will probably feel incredibly proud and great all around afterwards. You owe this feeling to the endorphins that are released during physical exertion. And, as you know, they can even be addicting! And, if you also have fun training, you can’t get enough of it!
As always in life, sport: one-sidedness is not a good motto. With variety you keep your body holistically fit. You won’t just be strong or persistent or agile, but at best everything. And above all, you need variety so that your training is even more fun.
We provide you with the most diverse range of sports so that you can safely return to your training routine. You can find more information here.
5. Take a rest to get back in shape
Put your calves up, stretch enough or shock freeze – these are some of the best fitness-makers in sport! Those who like to exercise should not only plan for sport, but also the necessary relaxation. Your body needs a certain amount of time to regenerate in order to replenish its energy stores and to stimulate necessary repair processes. With the right combination of exercise and recovery, you will quickly regain top form.
In addition, a sufficient supply of food and fluids immediately after your sports unit ensures faster regeneration.
Only if you plan for fixed days of rest and enough sleep will you not lose interest in sport in the long term.
You can also treat yourself to a soothing massage on a regular basis or try out cryotherapy. The latter has a positive effect on your cardiovascular system and contributes to better blood flow to your extremities. For some people it also helps to consciously take time to relax.
If you want to start with meditation for relaxation, you will get valuable tips here.
So, are you ready to get back in the ring for your training? We hope to make your comeback a little easier with our tips.
Now is at least the perfect time to get back to your exercise routine. You can expect even more flexibility with our outdoor courses, live online courses, wellness and on-site activities.