How to return to sports after a lazy summer

After a lazy summer, feet fanned out on the sand, it's time to get back in shape and head back to the gym. A return to work that requires a certain amount of discipline, and can seem difficult to tackle. Here are our 15 tips to help you get back into sport slowly but steadily!

Running a marathon? Losing weight? Toning your body? Whether you’re getting back into sport for health and wellbeing reasons, or to take on a new sporting challenge, it’s important to be clear about your goals from the start: they’ll help you stay motivated over time. Start by assessing your current level, in terms of strength, endurance, and flexibility, to set realistic goals.

Don't try to go too fast from the beginning, at the risk of getting discouraged. Gradually resume your sporting activity by increasing the intensity and duration of your sessions little by little.

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Don't hesitate to alternate activities to work for several muscle groups and not end up getting bored. For example, you can combine cardio, muscle strengthening, and a gentler activity like yoga.

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Determine your number of sessions per week—which you can gradually increase—based on your goals and schedule. Whether you plan to train two, three, or four times a week, make sure it’s a schedule you can maintain over the long term.

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If you haven't played sports for a while, your body will need to readjust. Expect to feel some muscle soreness after the first few sessions! Recovery time between each session is important and an integral part of training. It is highly recommended by professionals for a successful return to sport.

It may seem trivial, but feeling good in your sportswear is essential to boosting your motivation and self-confidence. Before getting back into a sports routine, invest in comfortable clothing that is suitable for your activity.

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To reduce the risk of injury, do not neglect the warm-up at the beginning of each session. Stretching at the end of the session will also help improve your recovery.

If you feel extreme fatigue or pain, slow down the pace or intensity of your workouts. The goal is not to hurt yourself!

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A good return to sport also requires a healthy diet. Provide your body with the nutrients it needs to support your physical efforts by favoring balanced meals: one-third starch, one-third protein, and one-third vegetables on your plate.

Hydrating your body by drinking water regularly during and outside of your sessions is also essential to prevent injuries and muscle cramps, and facilitate your recovery.

It's always easier to motivate yourself with others! So if you're lacking motivation, training with friends can be a great option to boost yourself.

Sport and sleep are closely linked. On the one hand, sleep promotes the body's recovery and improves physical performance. On the other hand, sport has positive effects on sleep, particularly due to energy expenditure and hormonal stimulation. Indeed, sport releases hormones such as dopamine, which contributes to a feeling of well-being and relaxation.

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Visualizing your progress will encourage you to continue your efforts and set new goals. In addition, these notes will allow you to identify what is working or not in your training and make adjustments if necessary.

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Consistency is the key to a successful return to sport. It is better to do short regular sessions than long episodic training sessions. Integrate sport into your routine to make it a lasting habit.

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If you don't reach your goals as quickly as you'd like, that's okay! Don't be too demanding of yourself. With patience and perseverance, you will eventually reach them, or even surpass them.

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