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Key Takeaways
- Getting back into shape after the winter months is a slow process which requires building healthy habits and easing back into your workouts.
- Learn how eating whole foods, getting plenty of rest, and staying hydrated are key to a healthier you!
- Treat yourself to some new fitness equipment and try these 6 resistance band exercises during your next workout.
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With rising temperatures and longer days upon us, we have officially made it to spring. Getting back into shape after winter or any long break means easing into your workout to prevent injury. Your body may feel heavy and stiff, a reminder of too many skipped workouts and all the food you ate over the holidays. It’s important to begin slow and create a few healthy habits to work into your daily routine.
Ease your way back into fitness with these helpful tips and resistance band exercises!
4 Tips to Building Healthy Habits
What’s the best way to get in shape again after the winter? The following are a few tips to building healthy habits to help you get back on track.
• Stay Hydrated
It can be easy to underestimate how much hydration can affect your health. How much water you should drink depends on a lot of things and varies from person to person.1 Consider these general guidelines:
- 11.5 cups (2.7 liters) a day for women
- 15.5 cups (3.7 liters) a day for men
You're most dehydrated when you wake up, so start the day with a tall glass of water! Drinking water regularly throughout the day will help increase your energy levels by the time you’re ready to work out. The weather can also make a big difference. The more you sweat, the more fluids you need to replace. Avoid muscle cramping and fatigue by drinking lots of water after an intense workout.
• Get Plenty of Sleep
It’s important to stick to a regular sleep schedule. Sleep ensures that your energy stores and muscle function are replenished. Getting a good night's sleep after a strenuous workout makes your muscles and tissues stronger and more resistant to fatigue and injury. If you aim to go to bed even just 30 minutes earlier than the day before, that should be enough to increase your drive to exercise the next day.
• Eat Whole Food
Clean out your pantry and replace foods low in nutritional value with whole foods. Choosing mostly whole foods will result in a healthier diet that is naturally higher in fiber, vitamins, and minerals. What you can eat on a whole foods diet includes foods like meat, cheese, grains, fruit, vegetables, nuts, beans, and more. Some whole foods contain nutrients that could help increase your energy levels and maintain your alertness and focus throughout the day.
• Treat Yourself to New Gear
We know you are eager to get outside and moving after the long winter. So, what better way to get started than with some new fitness equipment? Whether you're looking to lose weight or tone up muscles, we put together a few items that will help you reach your goals from home. Breathe new life into your workouts with some of these products!
6 Exercises to Get You in Shape
When you start exercising again after taking some time off, it’s natural to go back to the same workouts you did before. Instead, consider trying something new with this CLX band workout!
Each of these exercises uses a TheraBand CLX Resistance Band. The consecutive loops allow you to simultaneously perform upper and lower body exercises, offering a variety of new possibilities for your next resistance workout. The resistance band offers seven levels of resistance for customizable workouts and rehabilitation regimens that offer increasing difficulty with each new level. Let’s get started!
Supine Arm & Leg Stabilization
- Place each foot into a loop in the center of the CLX band with one seal between. Hold the last loop of the band in both of your hands.
- Lying flat on your back, begin the exercise with knees bent, feet on the floor, and hands by your side.
- Simultaneously lift one knee and the opposite arm while stabilizing the CLX with your other hand and foot. Return to starting position and repeat using the opposite knee.
Tricep Kickback
- Place your feet in middle loops of the CLX band, holding the distal ends of the bands in each hand.
- In a slightly squatted position, curl your arms to chest level with your elbows back.
- Extend your left arm behind you so your arm is straight, then return to the starting position. Repeat on the opposite side.
Bilateral Arm Raise
- Begin by placing hands inside the end loops. With a staggered stance, place one foot in the center of the CLX band.
- With a closed hand grip and thumbs pointed upward, begin raising your arms to shoulder level.
- Make sure to maintain a 30° angle in front of your body.
CLX Skier
- Start with a loop of your CLX band over each thigh with one loop in between your legs and each end of the CLX on each wrist.
- In an athletic stance, reach one hand above your opposite shoulder while placing the same side leg behind your opposite foot.
- Hold briefly and switch sides. Be sure to look forward while completing this exercise.
Front Squat
- Begin by placing each foot into the end loops of the CLX band. Feed each arm through the two center loops with one seal between.
- Fold and raise your arms to shoulder height and place your feet hip width apart. Keep your elbows bent and hands crossed at shoulder level as you slowly squat until your thighs are parallel to the floor.
- Without leaning forward, slowly return to a standing position while maintaining a neutral back and neck alignment.
Leg Extension
- Place each foot into a loop with one seal between them.
- With your feet hip-width apart, center your balance onto one leg. Keeping the opposite leg straight slowly raise and kick backwards.
- Continue to kick backwards without letting that foot touch the ground. Once finished, place your foot back into starting position and repeat with the other leg.
Tips to Consider Before Exercise
Exercise stresses the body. Using exercise products like resistance bands or dumbbells can place increased pressure on your joints during high-impact activities. If you do too much too quickly, you’re more likely to suffer from an injury. Make sure you’re hydrating often, nourishing your body, and getting adequate sleep. Once you get going again, focus on setting attainable goals, practice consistency, and enjoy the process!
References
1. Ledford, Becki. (2017). Starting a Spring Fitness Routine. FIX. Retrieved from https://bit.ly/3rUiDHr
2. Swiech, Paul. (2018). Spring Time is the Right Time to Get Back in Shape. ACTIVE. Retrieved from https://bit.ly/3vAJfzn
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