Starting an exercise routine after taking a break can be a challenging task. Between making the decision to change their normal hours and making the investment in the home gym or local gym, people tend to get stuck in “I’m going to do it” mode. Unfortunately, most of those people never start exercising, or if they do, they’re quickly reminded why they don’t exercise all the time when they wake up sore the next day. Here are some tips I’ve learned during my NFL career that will help you get started at a pace you can sustain.

In a previous article we discussed the first tip: don’t do too much on the first day. It took you a while to get out of shape and it will take a while to get back in shape. You will not be able to recover your body after just one workout. Take your time and be patient.

Tip #2: Remember to warm up!

Many people make the mistake of going to the gym and starting their workout without warming up first. Building your heart rate and breaking a sweat is the first thing to do when you exercise. In all my years as an athlete, I would never expect to play a game without warming up before the game. We didn’t do it because it looked cool, rather it was necessary to get our bodies in a position for the stress we were about to put them through.

The importance of warming up

I will never forget the first time I warmed up for a game at Candlestick Park in San Francisco, CA. Running around the field where so many memorable players like Joe Montana, Roger Craig and Dwight Clark played was extraordinary. Being able to look across the field and see Jerry Rice, Terrell Owens and Steve Young was a feeling I’ll never forget. I was preparing to play at the highest level, against some of the best athletes on the planet. But it all started with the WARM UP! I couldn’t expect to do the things I needed to do in the game unless I had my body ready to go.

Although you may not be ready to play an NFL football game, you still need to understand the importance of warming up and sweating well before beginning your workout. You need to spend at least 10 minutes warming up. If your schedule is tight, you need to find a way to make sure you warm up first and cut something else out of your routine. I recommend starting with a treadmill or stationary bike to get the blood flowing in your body and increase your heart rate. This will help your body get ready to handle your training. Your muscles will be loose and flexible, and you will find that your results will improve over time.