Sheldon’s Corner: Returning To CrossFit After Long Break
If you’ve been hibernating all winter or even summer(and who could blame you?), the thought of getting back into a regular fitness routine can seem a bit daunting. And while there’s no way around it—when you’re not in the habit of working out, you lose progress, but don’t be deterred from sweating it out. Challenges can be a good thing! I was out for almost 4 months, and when I returned to CFRR…IT WAS NOT EASY. The first class felt like I had been away for years. I had lost almost 10lbs of muscle, my endurance was horrible, my strength was non-existent, my form was way off, and my DU”s…well let’s not talk about that. The point I’m trying to make is that, you can’t expect everything to pick right back up where you left off, and that’s perfectly ok. It takes time to get back into the groove, but with persistence and consistency, it will all come back. Yes, the first class will be tough…but that’s the first step, just get in there and START. It has been a little over 4 weeks since I returned to the box and in my honest opinion, I can say….I’m back!
There are some things to think about when you’re easing back into a workout routine whether you’ve been taking a break for the past couple of weeks, months, or even years. Again, don’t expect to jump out the gates running, as it takes time to become readjusted and you certainly want to avoid injury. Here are 11 things to keep in mind as you kick-start that fitness grind.
1. Don’t overdo it right away.
Doing too much too soon can overwhelm you mentally….and a rigorous routine may eventually feel like too much to deal with, which in return make you feel defeated. Understand that you’re probably not going to be as fit as you were, and that’s OK. You can start with scaled routines…the goal is just to get moving more. People have a tendency to overdo it initially, and they end up with injuries, because the body is not prepared for the extra work. Lower scaled routines are a good way to reintroduce the body to activity, frequency, and duration. After a week or two, you can bump up the intensity, as long as you’re not losing form.
2. Make sure your workouts include three key components.
When you’re getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. Combined, all three components will give you the most longevity with your goals. And always remember to go at your own pace and listen to your body.
3. Start your workout with a good warm-up and end with a good cool-down.
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. Don’t cut corners here. Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout. A proper cool-down session can reduce some of this soreness.
4. Begin with what works for you.
Do you only feel comfortable committing to one day a week initially? Great! Mark it on your calendar and stick with it. Don’t feel like you have to immediately start logging five to six gym workouts per week. You can’t get to three – four days a week without mastering day one, so just start. As you get comfortable, try to work your way up to four days a week. The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency.
5. Don’t forget to take those rest days!
Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. When you take a day off, your body isn’t. It’s actually working very hard to repair and replenish itself after all the work you put it through. Rest days are key to long-term wellness. This is a lifestyle you’re creating now, so be realistic about your frequency.
6. Take it slow and focus on your form.
Quality trumps quantity, especially when you’re just getting back into fitness. Be deliberate and conscious of your movements. Take the time to focus on your form, on your breathing, on your control. This is extra important because proper technique and form are crucial for avoiding injury.
7. Spend a few minutes stretching.
Speaking of form, stretching is especially important when you’re getting back into a fitness routine. A good warm-up includes dynamic stretches. And when you are done working out, finish with some more static stretches.
8. Don’t skimp on sleep.
Working out is work…it takes more time and energy, so you might feel fatigued initially because you are burning more calories and the body is trying to adapt to the increased stresses in the tissues. If you’re so exhausted that you’re walking around like a zombie, you might opt for some more sleep on a particular day. It’s OK to tuck in a little early and hit snooze on some days…your body will thank you.
9. Listen to your body.
Chances are, your body is going to let you know that it’s working hard, but learn the difference between hurts-so-good and hurts-not-so-good. If something feels weird or gives you pain, stop doing whatever that is. There’s actually a not-so-fine line between muscle discomfort from a good workout, and pain lets you know something’s not right.
10. Find a friend who keeps you motivated.
By default CrossFit already does a good job of this for you. Usually each box has a great community around it and everyone in class drives and feeds each other. Your workout buddies in class can be key motivators. If you’d rather share the starting line, find a friend who is also looking to get back into a regular routine. Together, you can keep each other motivated and accountable.
11. Set goals to keep you focused.
Create SMART goals for yourself. These goals should be measurable, attainable, realistic, and time-sensitive. Don’t try to do to much to fast. Remember, it’s OK to feel overwhelmed at times. Don’t get discouraged, you got this!