1.SET SMART GOALS
Your goals should be compelling enough to convince you to continue your training. Ask yourself what you really want to achieve through physical training and set clear, simple, and measurable goals so they are most likely to be achieved. To do this, use the acronym SMART
S : Specific : Clear, simple and precise objective for which a single measurement criterion allows validation of achievement.
M : Measurable : Objective that can be quantified or qualified and which has a measurable value to be achieved in order to conclude that it is successful.
A : Achievable : A goal that is big enough to be challenging, but realistic enough to remain achievable.
A : Realistic : Determine the threshold of realism and find the level of challenge that will keep you motivated.
T : Temporally defined : The time element must be defined in clear terms that leave no room for interpretation.
To achieve your SMART goals, you must therefore regularly evaluate your progress by yourself or with the help of a physical activity professional.
2.HAVE YOUR PHYSICAL CONDITION ASSESSED BY A PROFESSIONAL
If you have any doubts about your ability to start a training program, consult health professionals such as your chiropractor and family doctor . They will help you determine your limits based on your current health, medical history, and musculoskeletal injuries.
Then, it is advisable to have a complete assessment of your physical condition carried out by a kinesiologist , who is a health professional specializing in physical activity. The latter will be able to prepare a physical training program adapted to your condition and your needs . He or she can even ensure its implementation with you if you wish, as well as periodically monitor your physical activity programs.
3. FIT YOUR WORKOUT INTO YOUR SCHEDULE
Now that you have a training program tailored to your condition, needs, and tastes, and designed by a professional, plan where and when you will do your workouts. Put them on your calendar as if they were important appointments, because in fact, they are appointments with yourself that you don’t want to miss. Find the best solutions for you. Is it easier to train at home in the morning, at the gym across the street from the office at lunchtime, in a group class after finishing work, or a combination of all of these? Planning gives you control over your schedule, as you control and prioritize your time as you wish.
4. START GRADUALLY
Starting or resuming physical activity cannot be done correctly without gradualness . It takes time and a fine balance in the intensity of the recovery sessions to hope to continue the sport for a long time with pleasure and without injury . It is possible that at the beginning of your fitness recovery, you will be more tired and sore. This is due to the fact that your body is not used to the new training load you are subjecting it to. However, after a few weeks or at most a month of diligent training, you will feel renewed energy.
If fatigue or soreness persists or worsens, simply consult your fitness specialist to adjust your exercise program. You need to find the right balance between stepping out of your comfort zone and pushing yourself too hard. Finally, some days may be harder than others; there’s no need to push yourself to the limit or even exhaust yourself every time.
5.WARM UP AND STRETCH
A warm-up period before training and a cool-down and static stretching period after training are beneficial for injury prevention. However, do not mix these two periods, as static stretching before physical activity has been shown to impair performance. The goal of a warm-up is to prepare you to perform in the best physiological and psychological conditions. The objective is to raise your body and muscle temperature to prepare them for vigorous activity. Static stretching is designed to increase flexibility and muscle range of motion. Their goal is to help you maintain good muscle range of motion, thereby improving your movement.