Getting Back Into Shape

If you’ve been inactive all winter and are ready to get back into shape, Eric Falstrault, sports therapist and private trainer who has worked with star athletes like hockey player Martin Brodeur, has great tips to help you get moving and see results!

 

Being conscious of your workout habits is important before starting a new exercise regimen. “You need to ask yourself why you’ve given up a routine in the past, so as to not repeat the same mistakes,” explains Falstrault. You also need to be aware of the time and energy working out will require and be sure you can fit it in your schedule.

Step 2: Choose the right activity and find an objective. “Losing 5 or 10 pounds isn’t a concrete enough objective,” notes Falstrault. How many pounds of muscle mass do you wish to gain? How many pounds of fat do you wish to lose? How do you want to feel and in how long? These are questions that require answers (a fitness trainer can help) so as to steer your training in the right direction.

Prior to jumping in, you must pass a physical examination with a certified trainer so he or she may come up with a program adapted to your needs and capabilities. “Most people skip over this step, which is crucial to obtaining results,” adds Falstrault. Since the physical evaluation has a medical component to it, there is no need to see a doctor unless you have more specific health problems. However, if you have concerns regarding your health, it’s best to consult your doctor first.

A great trick is to frequently switch cardiovascular machines. Falstrault suggests doing 10 minutes on three different machines rather than 30 on the same one. He also recommends changing your training program at least every six weeks to break up the routine. “Otherwise, your metabolism will get used to a specific exercise regimen and results will take longer to be seen,” he warns.

It is preferable to reduce time, but increase intensity to feel less exhausted. For example, rather than slowly jogging for 30 minutes, try running for 15 minutes. Another important factor to avoid physical exhaustion is balancing your daily routine with your exercise schedule. For example, if you are a night owl, mornings are probably not the best time to exercise. On the other hand, if you usually arrive home from work completely drained, take advantage of your early bird attitude and go work out in the AM.

Hitting the gym too often. “Most people who are looking to get back into shape hit the gym practically every day during the first two weeks, hoping for quick results,” explains Falstrault. Fatigue and monotony set in and people quickly lose interest in spending all their time training. “Two to three exercise sessions per week are enough to both shed pounds and then maintain your weight,” he adds.

 

Not changing your eating habits. Falstrault firmly believes that 70% of getting into shape depends on the way you eat. If you go to the gym three times per week and you eat meagre portions to shed the pounds, your body won’t have the energy needed to keep up with you for very long. You need to find a balance between ingested calories and calories burned; otherwise, you’ll feel too weak to go through your workout and thus no longer feel like hitting the gym.

Working out for too long. As a rule of thumb, a complete workout session should not exceed 45 to 55 minutes. To find out if you overdid the length and intensity of your workout, pay attention to how long it takes for you to recuperate. Falstrault explains that it should not take more than one or two hours for you to recover completely. If you exit the gym with more energy than you did going in, that’s a good sign. If you exit feeling weak, you’ll know you overdid it.