Back To The Gym After Lockdown? This Is What You Need To Remember
Now that gyms are back open and the new year is upon us, more people are returning to working out or starting a new fitness regime. But if you go straight back to exercising like you did before lockdown 1 and 2, you may be at risk of injury.
Here are some tips to consider when returning to the gym or any other form of intense exercise.
What To Keep In Mind If You’re Back To Exercise After Melbourne Lockdown
Your body and nervous system have been through a lot lately!
I know it feels like you spent months doing nothing, which is true in one sense. But in another sense, your body and mind were put into a new situation and forced to adapt. Many people came back with muscles that were tight or imbalanced and joints that were aching!
So if you jump in the deep end of working out, your body, mind and nervous system may rebel.
You won’t be able to do what you could do
A lot of general fitness can be lost over a period of 3, 6 or 9 months. So no matter how fit you were at the start of 2020, you will not be able to go straight back to your previous PBs/distance/frequency/intensity. If you do, you’re likely to injure yourself.
This is something that we’ve seen a lot lately at The Wellness Nest. In fact, we’ve had 12 clients who have injured themselves because they went straight back to their previous workout routine! Even elite athletes are having to go back into their training slowly to prevent injuries.
You’re likely to get DOMS (delayed onset muscle soreness)
Remember the first time you ever worked out? You might have had intense aches for one, two or even more days!
Unfortunately, DOMS is probably not just in your distant past, no matter what your previous fitness level. Even if you go straight back to the form of exercise you used to do, you’re likely to hurt after the first few sessions. Your muscles are readjusting, so don’t feel bad if you’re sore!
What to do if you’re getting back into exercise
Want to avoid injuries? Here are some simple ways to stay on track with your workouts.
Pace yourself
Going slow at the beginning means you’re more likely to keep going – both in terms of consistency and preventing injuries. That’s why it’s important to start with an achievable baseline and build up from there.
This goes for:
The intensity during each workout – if you’re new to working out, Crossfit might be a little too much right now!
How often you’re working out – hitting the gym 5 days a week is something to work up to, not do from day 1
Everyone is different, so listen to your body. It’s ok to feel fatigued, but if you have any sharp pain, feel dizzy or just feel like something is not right - take a break.
Don’t neglect your recovery
From the moment you stop moving, your body goes into recovery mode. You want to make sure it gets the best recovery possible to avoid future injuries.
How do you do that?
Eat plenty of wholefoods that are high in protein, vitamins, minerals, antioxidants and other compounds that support the recovery process
Drink your water! Water helps to circulate healing nutrients and compounds to the muscles and joints
Get a good sleep. Aim for at least 8 hours to give your body time to bounce back
Include options that support flexibility and mobility such as stretching and yoga
Remember – most benefits of exercise occur after the workout itself. So a smooth recovery means you can access those benefits quickly!
Seek professional support
Over the last 6 months, we’ve had to do almost everything alone! So it’s tempting to just push through. But many people can benefit from a professional on their team right now.
You might want to hire a personal trainer to give you a program that builds you back up to your original strength. Or you might need a treatment post-workout to loosen tense muscles and support recovery.
The team at The Wellness Nest are here to help. To book a myotherapy appointment, click here.