conseils-reprendre-le-sport

GETTING BACK IN THE SADDLE: THE COACH'S ADVICE

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New resolutions? Get training again! To get you training once and for all, follow these tips from our sports coach.

 

1) Define your objective

Before starting to train again after a long break, you really have to set yourself a sports objective. Why am I going to start a sport: I want to lose weight? Improve my figure? Tone my body? Gain muscle? This way, you'll be able to define your training program and your cruising speed.

 

2) Surround yourself with the right people

To help you set a training schedule that's suited to your goal, nothing beats getting the advice of a sports coach. Even better, perform a physical fitness assessment test. A few custom coaching sessions are the perfect way to start on the right foot. The support of a coach is priceless: you'll be supremely motivated and you'll work towards a specific goal with proper support...

 

3) Get ready

Before a workout, choose a comfortable outfit. Don't just think about style, go for fitness garments that are comfortable to move in. Warm up systematically: 10 minutes on the treadmill or rower will help you get your body ready. Remember to stretch your joints before beginning training.

 

4) Get some variation

Good resolutions are a good thing. But sticking with it is a whole different issue. To avoid getting bored too quickly, you have to add some variation in your training. Don't just take a single class, you could get bored and give up too easily. Ask for the complete class schedule at your club or seek the advice of a sports coach to select the activity that most closely matches your profile.

 

5) Find the right rhythm

For real results, what training rhythm should I follow? The answer is unanimous: If I want to reach my goal, I need to train at least twice a week, ideally 3 times, one hour each time. If you are worried about not having time to go the gym, train at home: go to the Domyos Coach tab on the domyos.com site to discover live fitness classes and made to measure coaching programmes.

 

6) Keep your feet on the ground

Keep in mind that we cannot expect immediate results. Be patient and do not set the bar too high, set yourself goals that are in line with your level of fitness. Don't skip any steps and do things in the right order. For example: my goal is to lose 10 kg, I set myself 2 kg the first month and no more. Do not put your health in danger, work gradually. Set yourself a smooth programme that includes downtime, without rushing. And don't forget to treat yourself to refreshing sleep which is the best way to get in shape!

 

7) Good habits

Remember to drink throughout your workout, it's really important! Proper hydration brings the nutrients needed for your muscles to work properly and helps with recovery. Above all, stay concentrated and manage your training in relation to your own physical capabilities, and not those of your neighbour. At the end of the session, don't forget the return to the calm phase: breathe deeply and slowly, walk a few minutes and end with stretching exercises.

 

8) Stay motivated

If you decide to start training again, it is always more motivating to work in pairs or with friends and family. Training as a group helps to encourage each other and use the sessions as an excuse to hang out. Sticking to your work out resolutions becomes much easier and you even forget that you're working hard. The ideal is to work in pairs with a person whose fitness level is similar to yours.

 

9) Smart eating

Going back to training is great provided you re-examine your lifestyle and your eating habits! For a balance diet some rules do apply:

  • Never skip meals, eat breakfast, lunch and dinner.
  • Snack: take a compote, a piece of fruit or a cereal bar
  • The balanced dinner plate: one third carbs (rice pasta), one third proteins (fish, eggs, meat), one third vegetables.
  • Zero frustration: Slipping up from time to time won't hurt, you should see balance as a long term goal... (so if you really have to, a small square of chocolate is reasonable).
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