A good workout routine can reduce the risk of developing chronic health conditions such as heart disease, stroke, cancer, and diabetes by up to 50%. Exercise is a “miracle cure” that is free, easy to engage in, and provides us measurable results.
In the last few months, most of us haven’t been able to hit the gym as much as we would have loved to due to the COVID-19 pandemic. This has led to pandemic weight gain. Whether you were training at home or taking a break, you’ll need to work your way back up to fitness. Before going back to your favorite squat rack or treadmill, keep these things in mind.
Consult a Fitness Instructor
If you weren’t consistent in your home workout, or you fell off the fitness track altogether, consult a fitness trainer before hitting the gym. Fitness experts at GymNation note that a professional trainer evaluates your current workout program and helps you choose the right type of workout, frequency, intensity, and time to put into your fitness routines.
The instructor will also tweak your exercise activities over time to make them more efficient and effective. Once you get back to your previous fitness level, you can now continue what you do best. Having a fitness plan to get back in shape is the first step.
Take a Measured Approach
We all want to get back to our previous fitness levels as soon as possible. But this doesn’t mean that you should suddenly push your body to the limits. Even if you were a pro before taking a break from the gym, you should take a measured approach when you resume working out.
Pushing Your body too hard too soon can lead to painful and, sometimes, long-term injuries. Pulled muscles, shoulder injuries, and back injuries are some of the most common issues caused by overexertion. So, take your time and take a step at a time in your fitness routine.
Make Sure Your Workouts Include Three Key Components
Your body needs time to adapt to the pace and intensity of the gym. During your first weeks, incorporate a lot of flexibility, cardiovascular, and resistance workouts. Some good cardio exercises include burpees, jumping rope, and running on the treadmill. Dynamic body stretching will give you better flexibility, while free weights and resistance bands offer good resistance training.
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These exercises will help your body smoothly adjust to the new demands placed on it and establish a strong foundation for achieving your fitness goals. They lower the risk of injury, increase blood supply and nutrients to joints, and minimize muscular tension.
Create Goals and Track Your Progress
To remain committed and motivated, set goals, and measure them. Whether you want to lose weight, build muscle, or become stronger, create specific, measurable, attainable, and time-sensitive goals. You can track your progress through a weighing scale, girth measurements, photos of your body to see how your transformation, and a fitness tracker.
A good tracker will monitor your heart rate, help you know how many calories you burn, measure your sleep quality, remind you to complete your fitness targets, and challenge you to try activities outside your comfort zone.
Don’t Forget to Take the Necessary Safety Precautions
Although most gym facilities have gone out of their way to create a safe environment for their patrons, it’s best to take your own measures to minimize the risk of getting and spreading the COVID-19 virus. Your health matters – keep that in mind to protect yourself and others.
Bring your hand sanitizer and use it after touching surfaces, wash your hands when you enter or leave the gym, wear a mask when using the changing room, and keep a safe distance from others. Ideally, look for a gym that is spacious and has excellent ventilation.
It’s time to Get Back in Shape
Even if you have been physically active at home, it’s essential to take your time before easing back into a gym training routine. It takes time for your body to adapt to new exercises, weights, and stress tolerance, so don’t push it so soon.
