Here’s how you can plan your fitness

If you took a well-deserved break from sports during the summer, here are some strategies to get back up to speed with an exercise regimen that is adapted to your needs.

Start with a medical check-up: Don’t take the plunge without the right prep: a blood test is a useful step, even if you don’t suffer from any specific symptoms. A check-up with a cardiologist can also help. If you are overweight, seek help to start a diet with a related program of physical activity.

Reinforce core muscles: Do the plank for core muscle strength, required by the vast majority of sports. Start off gently by holding the posture for approximately 30 seconds. Repeat three times. Then extend the time you hold the posture for up to a minute.

Work on your balance: Try to stand on one foot with your eyes closed for as long as possible. Repeat this exercise while standing on your other foot, and try to hold the position for longer. Certain yoga postures that aim to develop rootedness (dancer, tree, eagle) are ideal for developing balance. Boost your performance:

People who run should maintain higher levels of vitamin D, which reduce the risk of fractures and fatigue. As for nutrition, your body needs more protein if you exercise regularly: a daily 1.7g for each kilo of bodyweight if you are bodybuilding or running a marathon, as opposed to 1g per kilo of bodyweight under normal circumstances.

PHOTO: ISTOCK