Failure to prepare, is preparation to fail! Warm-ups are key, if you feel your body may have lost some if its flexibility and tolerance for exercise, it’s important to perform a longer warm-up routine that gets the muscles, ligaments and tendons ready to perform. Working on your flexibility increases blood flow and circulation while improving range of motion and joint mobility – which will help get you in the zone!
Progressive training is key! It may be tempting to push yourself and start off with heavy weights. However, it can cause significant strain on your body and a psychological blow to your positive attitude. Start with lighter weights first and progress from there. Do not plan too many weightlifting workouts this week. It could inadvertedly lead to injury! Initially have a rest day prior to to your next weight training.
If you’ve been out practice for some time, heavy workouts may increase your chance of injury, and stop you from lifting as heavy as you should.
Take Your Time:
Focus on good form. Note the tempo, or repetition speed for each exercise and control your reps to build coordination. This will help you develop proper technique to maximize your weight training program even during a time-pressed workout.
5 – 10 minutes cooling down at a slow pace! Long static holding stretches can help decrease DOMS (Delayed Onset Muscle Soreness) This will decrease body temperature and remove waste products from the working muscles. Think about what you’ve accomplished, associate that relaxed yet invigorated feeling of well-being with working out, and look forward to your next session.