Get back to training: how to pick up your routine

Have you taken a break from sports? There’s no need to beat yourself up about it, especially while we’re slowly adjusting to the new normal and venturing out to do sports again (provided you observe hygiene requirements).

Now, it couldn’t be easier to pick up your fitness routine, because Urban Sports Club is offering a daily all-round range of activities with workouts via livestream, in the fresh air or in the studio so now you have even more flexibility.

Whether it’s yoga in small groups or with your favourite local partner, cross-training with your buddies in the fresh air or HIIT in your living room.

Getting back into training after a long break can be just as challenging as being a total beginner. It can be tough to get motivated to drag yourself out the house and start from the bottom again, but don’t worry – we’ll show you how to master this hurdle so you can find your way back to your fit and balanced self in no time.

Why get back into a training routine?

Perhaps you can start by asking yourself why you took such a long break from training. After all, you were doing so well! You trained several times a week, you enjoyed your workouts and felt internally balanced and satisfied.

And then it stopped. For the first few days you just didn’t feel like it, and then suddenly you couldn’t tear yourself away from the couch. 

Welcome to the vicious cycle of “I’ll do it tomorrow!” 

Regular exercise isn’t always about how we look in the mirror! There are many reasons why it’s worth sticking to a routine. We’re convinced that exercise and an active lifestyle are one of the basic pillars for a happy, satisfied and healthy life.

One thing’s for certain: we’ve never met anybody who said that they regret being fit, healthy and balanced!

Cheer up, you’ve done it before, so you’ll do it again and the good news is that muscles don’t forget. If you feel you’ve regressed during your training break, as soon as you start training again you’ll activate your muscle memory and they’ll build up quickly!

How do you get your motivation levels back?

1. set yourself realistic goals

Especially if you haven’t done sport for some time, it’s important to start slowly so you can gently get used to it again.

So instead of going back to a one-hour sweaty cardio session, you should do your workout at a low intensity and do it regularly!

This way you can increase your endurance and muscle strength over time.

In addition, small successes give you new self-confidence and will get the ball rolling again, so you’ll be more likely to read your goal and won’t throw in the towel with frustration. So start small. Smash your training. Improve yourself. Then repeat the whole thing.

2. Set a schedule and stick to it

To get back into training successfully, the calendar app on your mobile should become your best friend. Whoever schedules, succeeds! James Clear describes this in his book as one of the Atomic Habits, and says writing down your goals is one of the most effective ways to maintain positive habits.

So set your workout times as if they’re important dates. Write down the day and time of your workout – that way you’ll be much more likely to stick to your plan.

If you know it’s going to be a stressful day, schedule shorter sessions accordingly. Something is better than nothing!

If you need a little extra motivation to get back into sport, it can help to get yourself some new training clothes or sports shoes. Nothing is as motivating as fresh new fitness clothes that you can’t wait to wear.

For a cheaper option, simply pack your sports bag the night before and put it between you and the door. That way you can’t walk past it!

3. make an appointment for sport

Together we can do anything, even sports! Look for a training partner and make fixed sports appointments with them – that way it’s more difficult to cancel and you’ll have to come up with a pretty good excuse if you don’t want your friend to be angry!

This will increase your motivation to get to the gym more regularly. You can also motivate each other on bad days, and there’s nothing wrong with a bit of healthy competition between friends or colleagues. Competition is invigorating, and usually fuels ambition!

Click here to find out the advantages of joint group sessions.

4. remember how good you feel after a workout

Sometimes we become more focused on the effort than the result. Have you ever regretted training? Apart from sore muscles, you probably feel super proud and good about yourself after a workout. This is a result of endorphins that are released during physical exertion and as you know, they can be addictive! So, if you have fun while training, you’ll soon be hooked!

They say variety is the spice of life, and it’s the same with sport. Variety will keep your body fit in a holistic way and will make you strong, resilient and flexible. So above all you need variety to keep your training interesting.

Urban Sports Club has a wide range of sports on offer so you can safely return to your training routine. You can find more information here.

5. recover to get back in shape

Stretching and relaxation are a vital part of sport. Anyone who likes to exercise should make space in their routine for necessary rehabilitation and relaxation.

Your body needs a certain amount of regeneration in order to replenish its energy stores and kick-start necessary repair processes. With the right combination of exercise and recovery, you’ll quickly return to top form.

In addition, a sufficient supply of nourishing food and fluids directly after your sports session will ensure faster regeneration. Only when you plan solid days of rest and sufficient sleep will you maintain the desire to stick to your routine in the long term.

As an Urban Sports Club member, you can regularly treat yourself to a soothing massage or a cryotherapy session. The latter has a positive effect on your cardiovascular system and contributes to better blood circulation. It also helps some people consciously take time out for rejuvenation.

If you would like to try meditation for relaxation, you can get some helpful tips here.

So – are you ready to get back in the ring concerning your training? We hope our tips will make your comeback a little easier.

Now is the perfect time to get back into your training routine. You can expect even more flexibility with our outdoor courses, live online courses, wellness and on-site activities.

Welcome back!


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