Wondering, how long does it take to get fit?
If fitness fell off your radar last year, don’t worry — 2022 has been a busy year, with life returning at a hundred miles an hour. A UCL study found that 40% of Britons are getting little exercise.
FYI, one of the biggest barriers when it comes to going back to home workouts (opens in new tab) or gym session (opens in new tab) It’s a misconception that you’ve “lost” your fitness level, and that you may have to start from scratch.
So, to prove there’s no time like the present—and to get an expert’s answer on how long it might take to get back to your old fitness levels—we talked to five PTs. running shoes (opens in new tab) and sports bra (opens in new tab) at the ready.
Before we get into that, it’s worth emphasizing here: not you need To go back to any level of fitness. Don’t pressure yourself if it doesn’t feel right at the moment.
“Our lives have changed tenfold in the past few years and it’s important to remember that your fitness goals are likely to be very different from now to 2020. Why not try revising your goal setting (opens in new tab) To make them more relevant to you?,” Lily Blaisdell, personal trainer and head coach dice (opens in new tab) share.
How long does it take to get fit?
It really depends on your personal definition of fit, your starting point, how many workouts you do per week, and the end goal of your training, shares Blaisdell.
“If your definition of getting fit is to drop a few kilos, you should work on a plan for at least ten to twelve weeks,” she explains. “On the other hand, if your definition of being fit is to become a three-hour marathon runner, that may be a goal to work towards for several years, depending on your current fitness levels.”
Overall, you should begin to see results from a program within six to eight weeks, according to Beth Truman. PureGym (opens in new tab) fitness expert. “No one size fits all when it comes to fitness, but as a rough rule of thumb, if you’re consistently exercising and challenging yourself, this should suffice.”
What is considered a general definition of fit?
According to Laura Ruthnam, personal trainer and co-founder push pt (opens in new tab)Fit simply means “fit for purpose.”
“Everyone’s daily demands are very different, so really, being fit means being able to live your lifestyle well and without limitation,” she explains. “Not everyone needs to do strength training (opens in new tab)daily yoga postures (opens in new tab) Or triathlons … Your version of being fit may look very different from your neighbor’s,” she continues.
Yip, personal trainer at PureGym Leeds, agrees. She explains, “Being fit means being mobile and able to perform everyday activities in a pain-free manner. Think walking uphill, playing with your kids, carrying groceries or lifting a box.”
What is the best way to stay fit?
There’s no right or wrong way — you need to find what workout works for you.
For example, you may love walking, and so take five thirty-minute walks a week. Alternatively, three yoga sessions and a swim might be more up your alley. Don’t Miss Joe Wicks’ YouTube Workout (opens in new tab) and home workout (opens in new tab), too – there’s basically no right or wrong. the world is your oyster.
Note here: You won’t see improvements in fitness levels unless you’re consistent with your training, or so says Yip. “Consistency is key – aim to exercise two to three times a week, at a moderately high intensity, with some sort of progressive overload – eg increasing number of reps, weight, time, distance etc. If you are consistent, So the results will follow.”
15 tips to stay fit or regain lost fitness
1. Take it slow and steady
Results will come with consistency, shares Blaisdell.
2. Track What You’re Doing
This can be with an app or an old fashioned notebook. “Take note of what you did well each session so you can make progress the next time,” recommends Koch.
Our Guide to the Best Fitness Apps (opens in new tab)best running apps (opens in new tab)More Best Weightlifting Apps (opens in new tab) might help.
3. Work With a Trainer
If you have a specific goal and deadline in mind, Blaisdell recommends seeking out a professional who can take the fuss out and help you create a plan to get there. We think this article has some of the best, for your information…
4. Recovery Is Important
it’s important. If you go all out the first week and don’t give your body enough time to recover, you’ll burn out — and fast.
“Make sure you’re getting enough rest and recovery as you complete your sessions,” says Blaisdell.
do warm up exercises (opens in new tab) and cool down exercises (opens in new tab) Ready… delayed onset muscle soreness (opens in new tab)Go…
5. Grow in a way you enjoy
Again, a key component. “Make sure you’re using an exercise mod that you enjoy,” she stresses. “There’s no point in going out for a 5K run if you hate every second of it.”
Trial and error different workouts – This will help you find what you enjoy the most and stick to it in the end.
6. Adjust Your Expectations
Don’t expect to go back after a break and run the same splits, or lift the same way as before, shares Ruthenum.
7. Have a Plan
Your old program may be too advanced for you now – and that’s okay. “Return exercises and adapt to your new strengths and weaknesses,” she shares.
8. Be patient
If You See Socializing Isn’t Beneficial To Your Mental Health, Try To Tune It Out (opens in new tab), advises the personal trainer. “If you’re seeing people hitting crazy PBs and you find yourself down about your performance, set your limits,” she advises.
This could mean muting, unfollowing, or generally making sure you have control over what you see.
9. Start With Small Goals
you need to maintain your exercise motivation (opens in new tab) high, so Wei recommends making smaller goals that are easier to start with. “All you need is one small victory every day – that’s what’s going to keep you motivated, that’s what’s going to make you persevere,” he said.
Our Lecturer on Goal Setting (opens in new tab) May come in handy.
10. Book It
Check your diary and plan which days and what time you’re going to exercise, he recommends. “Book it the same way you would with a GP appointment. It’s you making an appointment with yourself – and you Huh Worth the effort to show up for that appointment.”
wellness journals (opens in new tab) A great place to carry out your plans.
11. Don’t be afraid of repetition
Repetition is a good thing, he believes. “If you can’t find a coach, stick to the same movements for the first four to six weeks,” he advises.
That way, you can track your progress, and when you can see progress, it will build your victories and motivation.”
12. Be Kind
Enjoy the ride.. “Your goalposts have changed – this is a new chapter in your fitness journey,” explains Truman.
“Don’t compare yourself to others, or to yourself from twelve months ago. Be excited to achieve new goals, and don’t be hard on yourself if you haven’t reached your old fitness level.”
13. Don’t Start Too Hard
While it may be tempting to go back to 100 mph, the first thing you need to do is take your foot off the gas and reduce the weight or intensity of your workout a bit.
“Make sure you’ve got a gauge for where you are now,” Truman advises. “Going all in too quickly will lead to exhaustion and potential injury—only slowing the process in the long run. So, reduce the weight and intensity…slow and steady wins the race.”
14. Stretch, Stretch, Stretch
is stretching So Important and vital for taking care of your muscles, boosting recovery, and improving flexibility, Truman shares.
“This is especially important because returning to the gym after a period of inactivity can lead to muscle soreness, otherwise known as DOM. Schedule your stretching like your workouts—it pays off in the long run and helps with injury prevention,” he advises.
15. Be careful
Or so Baird advises. “It is what you are, you are now, and there’s nothing you can do about it. Just get over it and move on, and stop worrying about what others think, he recommended.
Write Reviews
Leave a Comment
No Comments & Reviews