by Eliza Sterling

Fear not, ladies! Even after a break, resuming your fitness regimen doesn’t have to be daunting. With our progressive 4-week program, we’ve got you covered for a structured and fun journey back to your favorite workouts.

Fitness breaks are not only natural but recommended. Whether it’s due to a festive season, a planned vacation, or just a necessary respite, stepping back from regular exercise often helps rejuvenate the mind and body. You may worry that your fitness levels will drop during such breaks, but it actually takes longer than you think for such a decline to transpire.

Research suggests that an average person’s cardiorespiratory fitness dips by about 10% over four weeks of rest, while strength generally remains unaffected up to 12 weeks of inactivity. So allow yourself these small windows of downtime without guilt or fear. Even during breaks, you can engage in delightful ‘active rest’ activities and explorations to maintain some fitness. Remember, even the tiniest bit of movement is valuable.

Returning to an exercise routine depends on various factors, including individual fitness levels, age, and steady dedication. Studies show that light interval training can increase your VO2 max (the maximum amount of oxygen a person can use during exercise), implying that fitness can be regained and even enhanced upon recommencing exercise routines.

Kickstart Your Fitness Journey Again

Getting back on track? Pace yourself and start slow. A fulfilling and effective fitness journey always involves a touch of personal pleasure. Choose activities you enjoy doing to maintain your motivation. The progression of fitness also means a steady increase in your day-to-day steps. Aiming for 10,000 steps a day is a great place to start.

Our 4-week plan comprises weekly weight sessions and low-intensity steady-state (LISS) cardio workouts. Ensure you’re adequately fuelled for your workouts and maintain sleep goals. A balanced diet and sufficient sleep form an essential part of your journey back to fitness. Pair this 4-week plan with a rigid fitness goal for yourself and enjoy the journey back to your fitness peak!

Resuming exercise routine, Back to fitness, Fitness after a break, 4-week fitness plan, LISS workouts, Weight sessions, Balanced diet, Steady-state cardio, Sleep goals, Fitness journey, Fitness goals, Interval training