Welcome to this week’s Trainer Talk blog. Last week we discussed how to implement the SMART acronym to our goal setting. This week we will be discussing the level of expectations you should have for yourself when you start working out again.
Before starting any fitness routine it is important that you make sure that you are physically fit enough to engage in a series of rigorous activity. Therefore, please take the time to make sure that you are seen by a medical professional before starting out towards you goal.
After you get the green light to proceed to the gym you need to remember what level of fitness you are at, this may will be different than you remember it being. If it has been an extended break since you regularly exercised do not expect that you will immediately pick up where you left off. Your strength will be down, and so will your stamina. DO NOT LET THIS DISCOURAGE YOU! This is where we are at but it doesn’t have to be where we remain. All you can ask yourself every time you walk in the gym is to give it everything you have that day. If you are able to do that you will see progress. You are not competing with yourself from high school, or last year, or any other person in the gym. You are competing against the person in the mirror that day and as long as you give it everything you can you will be one day closer to where you want to be.
If you are doing cardio for example, a simple way to improve each time is to simply travel a farther distance in the same time period as you did the day before. If you are strength training, try to do one more repetition than you did last time. For these purposes it is a good idea, especially when starting over to keep a workout journal where you can document how you did today and make notes on how it went. Example today I was on the treadmill for 20 minutes and traveled 1.27 miles. Now, here is the important part. Do not stop documentation there. Record how it felt, was it difficult, do you think you could have gone longer? Farther? Proper documentation will leave you in a more informed position for you to tackle the next workout to its fullest potential.