It is mentally and physically difficult to get conditioned after a prolonged break from exercise. Your body feels foreign in that it is more weak, tired and slow than you remember it being. Your mind is baffled by how weak, tired and slow your body is.
You kind of just want to sit on a couch and eat ice cream instead of actually working out.
The good news is since you have been fit before you have some sense that it is possible. Less exciting is the reality of actually getting back to that level of fitness.
When I came back to exercise after abdominal surgery, I made up my own regimen of strengthen, sweat and stretch. This got my mind and body back into the routine of exercising three times per week while incorporating the essential components of fitness.
Strengthen. One day I did resistance exercise. I did two sets of each exercise working the major muscle groups. I performed a combination of free weight and bodyweight exercises. Since I bore easily, I also used the TRX suspension trainer for more variety in my bodyweight exercises. It was nice to feel my muscles get stronger.
Sweat. Another day I did some form of cardiovascular exercise for at least 30 minutes. Many people know I am a fan of a Beyonce Dance Party workout. I’d just put on some Queen Bey and shake it like someone forgot to put a ring on it.
More traditional cardio like walking, running, or the elliptical machine got mixed in also. Running was humbling for me because I was slow and easily winded. I had to remind myself the important thing was to get my body accustomed to moving for an extended period of time.
Stretch. The third day, I just focused on stretching each major muscle group for at least 30 seconds. I am a fan of yoga, particularly Bikram, for the stretch day because it incorporates a bit of movement with the stretch. This was a nice active recovery from the resistance and cardio.
This schedule was intentionally low-key and low intensity. It was geared toward getting back into a workout routine more than getting into great shape quickly. I had an incident with overexertion in my first postoperative week that scared me straight on not pushing it too early.
Once the foundation was laid over a few weeks, I increased the time and frequency of exercise. The key to getting fit is actually increasing the intensity of the workouts.
Lift heavier. Run longer. Keep stretching.
My main objective with exercise is to be healthy. I had been fit in the past. I trusted my body to get there again, but it was frustrating. I know it must be that much worse for those starting to exercise for the first time.
Now when I am active in any way I appreciate the impact of my workouts on my body. The squats strengthen my legs. The runs improve my lung capacity. The yoga helps me recover from both.
Listening to my body instead of freaking out about my measurements worked for me. In exchange, God blessed me with the longest winter ever to get myself back into summer clothing shape. Doing the right thing for yourself pays off sometimes.
I hope this encourages those who are working back from injury, surgery, or any extended break from fitness. It is possible to come back. As with everything under the sun though, it has to be the right way for you.
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Dr Jattu Senesie is a board-certified obstetrician-gynecologist, certified success coach, physician satisfaction specialist and speaker. She blogs about issues of self care and well-being in an effort to help her fellow altruistic high achievers find satisfaction in their success as early in their careers as possible.
