Mission very possible: get your workouts back on track Mission very possible: get your workouts back on track
Centr Team
15 Apr 2020
While everyone would love to be an indestructible superhero, unfortunately, we’re all going to experience phases when we’re unable to perform at our maximum – or maybe our maximum is a distant memory!
Getting started again after a long time out of action may seem like an impossible task, but when you break it down into smaller steps, things start to become more achievable. Here’s how to put your best foot forward when you're making a comeback and workouts seem too hard.
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Remove the impact
Make the flexibility of Centr work for you. If you haven’t been active much lately, you’ll want to find a workout that is enjoyable and not too challenging to begin with. You can ease your way back in with our Centr Begin program or switch up your daily workouts. Here are a few ideas to get you going:
- If the daily workouts in Your Plan feel like too much right now, use the workout style filter to find shorter sessions. Our Coached Workouts and Self-Guided Workouts both include plenty of ‘15 mins & under’ options.
- Look out for modifications from our trainers and don’t be afraid to use them. If you're not sure how to modify an exercise, remove the explosive element and shorten your range of motion.
- If the thought of bouncing around is making you queasy, consider a style like Dynamic Yoga with Tahl, Pilates with Sylvia or Bodyweight HILIT with Alexz. These workouts are all low-impact, but will still strengthen stabilizing muscles and key areas like your core, glutes and legs.
- If you’re ever unsure about the right way to attempt an exercise, watch our trainers’ technique videos (in the Explore section, click Coached Workouts) to make sure your form is correct and you’re not putting undue strain on your body. This is especially important if you’re training with weights to build muscle.
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Keep it simple
If you think you’ve got no hope of reaching your health and fitness goals without access to the gym, think again. There are countless ways you can stay on top of your fitness regime at home – even if you don’t have a home gym set up in the garage!
- Try using the ‘Low equipment’ or ‘No equipment’ filter when you’re browsing for workouts in the Explore section.
- Find ways to incorporate more movement into your day. Take the stairs, find the hills on your walks and use the break between TV episodes to do some stretching. This kind of ‘incidental exercise’ can really add up.
- And check out this handy list of equipment you didn’t realize you owned – the gym may be closer than you think!
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Set the foundation
For some of us, starting a fitness program (or returning after injury) might happen a few times. We gain momentum, then we lose interest or an old injury might flare up. That’s where Centr’s Foundation Training expert, Dr. Eric Goodman, comes in. The system of movements that Eric devised to save his own back from surgery is available on Centr, helping our members to overcome knotted muscles caused by sitting at a desk all day and even to relieve chronic injuries. Here’s how:
Foundation Training strengthens the posterior chain muscles, retraining the body to take the strain off your spine. It’s not only about pain relief, but helps to improve posture and breathing, plus can be an alternative to warm-up exercises or a workout in its own right.
