These past few months have definitely been a different time, with us all dealing with the “new normal”. With the ease of some lockdown restrictions gyms are finally open. FINALY! As we all flock back to the gym there are some considerations we need to remember. Here are our top tips…
Do Not Run Before You Can Walk
It is natural to jump straight back into where we left off. However, it has been a long time since we have been in a gym environment. Some have gotten creative and kept their fitness going. Whether you kept active or took time during lockdown to focus on other things, it is critical to not rush back.
Your body has changed over this period and naturally deconditioned. It is important to not go back to the gym and try and workout at the same intensity as you were doing pre-lockdown. As a rough guide, use a low-medium weight to introduce yourself back to this load.
It’s easy to get ahead of ourselves, but increasing the intensity steadily is necessary. Using the 10% rule, increase by 10% each week, will reduce to risk of injury and allow your body to adapt to the load.
Recovery is Key!
It’s understandable the eagerness to go to the gym every day after being away for so long. To ensure our bodies don’t breakdown we need to prioritise our recovery. In order to progress in exercise, we need to let out muscles and body tissue time to adapt. 48 hours is an ideal recovery time. Don’t rush this process.
The best recovery method you can do is sleep. The benefit of sleep is highly underestimated. However, research has shown sleep is the best recovery method you can do.
Give Yourself Credit
Do not be too harsh on yourself. Remember how long it has been since you’ve last been in the gym. Do not focus on where you were in you last visit months ago. It is a fresh start, focus on getting yourself stronger and conditioned. The progress will come back with hard work.
Remember to Seek Help
We must accept that injuries are a part of sport and exercise. Do not ignore your injuries and niggles. There is always something that can be done. The sooner you seek help the sooner you can get your rehabilitation plan. If you become injured or have lingering niggles seek help from your therapist. Do not forget, there is a lot you can do condition and reduce the risk of injury. You can always speak to your coach, personal trainer and/or your therapist about what is best for you.
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