Want to put on your sneakers or go back to a swimming pool? Here are the good reflexes to resume a safe sporting activity, and stay motivated in the long run.
Two weeks, one month, several years. The memory of your last session Sport is perhaps as old as these yellowed class photos stashed in a drawer. So much so that you do not remember the last time you sweated in jogging . This time, you are in the starting blocks, determined to put you back to the sport.
1. Ask yourself the right questions before you start
Before leaving the ball, we take the time to make a point on his physical condition and his real motivation. “We define his expectations, his needs,” advises Alexandra Stoll, coach at Moving. Whether done alone, with a friend or a coach, this report serves as a driver for our sports resolutions. He answers the essential question: “Why do we want to resume the sport?”
For Anne, a young mother, it is “the desire to sleep better, to be in shape, less breathless on the stairs and lose the pounds of pregnancy .” On the side of Anne-Laure, enrolled in a gym, it was to “ shape [his] body and lose weight.” For others, like Reshma, sport “makes you feel less guilty when you make excesses”.
2. Make a check-up at the doctor
If you have not been training for a long time, it is good to make sure that you can safely recover from it, taking into account your health condition and any family history. Many associations or sports clubs require anyway to go through the doctor box to obtain a certificate of fitness to practice sports.
3. Set achievable goals
Creating a program with motivating goals, being careful not to be too ambitious from the start, provides a branch to hang on to, once the enthusiasm of the beginning has subsided. “Registering for a race is an element of motivation,” says coach Didier Herzog. “It requires upstream training.” Anne can testify: “I do a lot of sport to participate in races like the Mud Day, or the cross of Le Figaro.I need a goal to motivate me.” Anne-Laure, meanwhile, sets each day small “challenges” to take up thanks to a tip attached to his wrist: “My bracelet connected records my physical activity throughout the day.
4. Have fun
Difficult to provide physical effort if the sport is lived as a nightmare. “Fun comes in. You have to listen to your body and do it,” Laëtitia admits. “It should not be a constraint,” adds Reshma. We turn to a sport that we like, that is to say adapted to our expectations, our capabilities and our sport experience. To find the ideal activity, we test several by taking advantage of the trial classes offered by many clubs.
If you have already registered in a gym, it is recommended to try different group classes, to prevent the risk of weariness. Besides the fact that the results on the silhouette are improved, this variety makes it possible to multiply the sensations. We are not aware of certain muscles until they have been solicited!
5. To choose the place of your sports activity
The geographical situation plays a lot in the motivation to go sweat. The further it will be, the less we will want to go there. “The proximity and accessibility of the place of practice of the sports activity is clearly a vector of attendance,” confirms Anne-Laure, who trains close to home. We therefore favor a gym or club based on transportation and work. Above all, we choose a place where we feel comfortable.
If we set our sights on a fitness clubwe start cautiously with a subscription to the session, then for a few months. Many drop-outs are indeed observed within three months of registration. If the formula seems more expensive in the short term, it allows to put less pressure when one doubts its perseverance. Suzanne made the sting of the experience: “Every year in September, I wanted to believe so much that I would be loyal to the gym near my home, that I would take a year-round subscription right off the bat. the formula that allowed me to benefit from being supported by my works council.For paper, it was therefore advantageous, except that after a month, my motivation was declining.Finally, I will run to park at the end of my street, which has the immense advantage of being free.
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6. Equip yourself well
We choose shoes adapted to the sporting activity to limit the risk of injury. “We favor models with good cushioning for impact sports, recommends Alexandra Stoll, the ideal is running shoes “. To find the appropriate model, it is better to try before buying, if possible with the advice of professionals. Do not hesitate to push the door of a specialized store. “At Boutique Marathon , I discovered that my size in running shoes was actually three sizes above the one I usually choose,” says Suzanne. “The salesmen could not do enough without them, I would have taken the model in the most beautiful colors,
7. Go there gradually
The logic of small steps is verified in sports practice. It starts with gentle activities and increases intensity over time. Similarly, one calms his ardor. “We avoid doing sports every day, we must temper his desires or we get tired, warns Alexandra Stoll.The most sedentary must readapt to the heart rate.
In concrete terms, if you are in a room, you start the first three weeks with activities of low intensity type muscle strengthening (abs, glutes ). One can also exercise one’s breath on cardio-type elliptical trainer machines , treadmills – not to mention seek advice from a coach . “We make sure to adopt the right posture and the right technique,” insists Didier Herzog.
At the end of a month, we can move up a gear by trying the group classes a little more intense. When it’s too difficult to follow, we take the options offered by the coaches for the exercises. This gradual build-up has worked well for Reshma: “I started soft on bike, carpet, machines, then I tried group lessons and now I’m just doing that.”
8. Motivate yourself
Going to the gym with friends can be very effective when you want to prevent possible dieting. “To make friends in the sport or register with friends is very motivating, especially if they are assiduous,” recognizes Laetitia, who has found faithful partners for Zumba and Body attack.
9. Hydrate and sleep well, the winning routine
Neglecting hydration during training is a classic but risky mistake. Like lack of sleep , water loss reduces physical ability, increases fatigue and the risk of injury . We are less efficient and we do not benefit from his session. The good reflexes: respect his sleep time and drink during activity on average 50cl for one hour of cardio activity, and at least one liter for two hours of effort.
10. Stretch well
Zapping stretching is one of the bad habits that even the most seasoned sportsmen maintain. To avoid falling into this trap, “we relax the muscle at the end of the session, for 5 minutes,” advises Alexandra Stoll.
At the same time, we also take care of a complete session of one hour of stretching without any training, which will allow to stretch all the muscle groups. Stretching oxygenates the muscle and increases suppleness, tone and strength . Above all, it limits the risk of injury.