When you start exercising after a long time, your body will undergo several changes, and the experience will differ depending on the type of fitness you are regaining.
Strength vs. Cardio & Endurance
It’s important to understand that strength and cardiovascular fitness return at different rates:
- Strength: You can typically regain lost strength relatively quickly, often within a few weeks.
- Cardio and Endurance: Cardiovascular fitness and endurance decline more rapidly. According to a recent study, a loss in these areas can begin after just 12 days of no exercise.
What to Expect When Restarting Your Exercise Routine
Here is a more detailed look at what you can expect:
Initial Challenges
- Muscle Soreness (DOMS): Delayed onset muscle soreness is common when you begin exercising again, especially if you are engaging in new movements or using weights. This soreness usually appears 24-48 hours post-workout.
- Reduced Stamina: Expect to feel winded sooner and not be able to sustain your workouts for as long as you might have previously.
- Fatigue: Your body will likely feel more tired as it adapts to the demands of exercising after a period of inactivity.
- Motivation: It may be challenging to get back into the swing of things, especially if you are experiencing physical discomfort or feeling frustrated by your reduced abilities.
Positive Adaptations
As you consistently exercise, you'll start to experience these benefits:
- Increased Strength: Your muscles will gradually get stronger and more resilient.
- Improved Cardiovascular Health: Your heart and lungs will become more efficient, resulting in greater endurance.
- Weight Management: Regular exercise helps in burning calories, contributing to weight management.
- Mood Enhancement: Physical activity is known to boost mood and reduce stress levels.
Practical Tips
To make the transition smoother, consider these tips:
- Start Slowly: Don't try to jump back into your previous routine right away. Begin with shorter workouts and gradually increase duration and intensity.
- Listen to Your Body: Pay attention to any signs of pain and adjust your routine accordingly.
- Proper Warm-up: Before each workout, do light cardio and stretches.
- Cool-down: End your workout with stretches to help reduce muscle soreness and stiffness.
- Stay Hydrated: Drink plenty of water throughout the day, especially before, during, and after workouts.
- Be Consistent: Regular exercise is key. Even short sessions can contribute to improvement over time.
- Variety: Mix up your workouts to engage different muscle groups and avoid boredom.
- Consult a Professional: If you have underlying health conditions, consult a doctor or a certified fitness professional before starting a new exercise routine.
Summary
Reintroducing exercise after a long period of inactivity requires patience and a structured approach. While strength may return quickly, cardiovascular fitness will take more time. Start slow, be consistent, and listen to your body for a safe and effective return to exercise.
