The time has come and the countdown to gyms reopening has begun!
If like us, you have missed the atmosphere, routine and inspiration that a gym offers you do not have long to wait now. Although it’s exciting, we want to make sure you don’t rush into this and hurt yourself and have everything you need prepared in advance.
Hopefully, over lockdown, you have been able to keep active. If not, we recommend easing yourself into a routine and re-establishing the feeling of force and tension upon your muscles, ligaments, and tendons. As tempting as it is to hit the weights hard or try and keep up with your pre-lockdown personal bests, the reality is this likely isn’t possible and you may end up just hurting yourself. Of course, there will be some initial aches and pains (known as DOMS). But you will soon adapt to this again, and these should be mild.
Here are some other key things to consider, with some advice:
Refreshing your clothing range
If you haven’t in a while, check your trainers (they also need a health check). Worn and torn shoes will not give you the support or grip needed. Poor footwear contributes to ankle, foot, knee, and lower back pain.
Walk before you run!
Not wanting to dilute your enthusiasm, we also need to consider that working at high intensity after a prolonged period off can also be dangerous. We recommend taking at least the first few sessions easier and seeking how you feel 24-48hours after. Taking things at the right pace means you’ll be able to visit the gym more frequently, rather than smashing out an intense session and needing a week of bedrest.
The first thing you will lose is water
The surge in exercise will mean you are sweating more, therefore hydration is a key factor. You can begin this now. Raise your daily water intake slightly and make sure you have water before, during and after your workouts to replace what is lost.
Have you had COVID-19?
There is a growing amount of people who have contracted the virus experiencing long-term side-effects. Some, not knowing until they begin to exercise or work at high intensity. This is varied and has no significant pattern or trend (age, gender, or level of health). We highly recommend that if you have had COVID-19 that you are alert to and monitor how you feel when exercising. Stop if needed and consult a GP prior if you have concerns. This is just a precaution. We care about your health and want you to know that we are available if you need and support, coaching or guidance – regarding anything to do with your wellbeing.
Nutrition is vital
Food not only gives us the energy to perform once gyms reopen. It boosts our immune system, reduces inflammation and helps to regulate our hormones (especially mood and stress). When you exercise there is a greater demand for food which is rich in vitamins and mineral. Most people, at some point in the last 12-months, have slipped a little with healthy eating habits. If the reopening of gyms isn’t enough to reignite your training then maybe the emerging summertime will! Let’s get our nutrition back into order and enjoying the feeling of health and happiness – after all, exercise makes us feel happy.
Cover the major parts first
When the doors fly open what is the first thing you will do? If you don’t know, here are some suggestions:
- Download the Anytime Fitness apps and find a workout plan to match your goals and ability
- Plan your training each week and establish a consistent routine
- Include all the major muscle groups and body parts to build fundamental strength:
- Legs: The largest collection of muscles in the body (Such as leg press machines or squats)
- Arms: Including push, pull and press movements (such as chest press, back row, and Shoulder press)
- Core: To support your torso. Especially the lower back (such as a Plank and Lower Back Extensions)
We now have a roadmap to come out of lockdown, so it’s your turn to start planning your own roadmap to health. We hope some of these tips help on your journey to ‘make healthy happen’. Don’t forget to subscribe to our blog for regular articles or give us a follow on Facebook or Instagram for daily inspiration, updates about gyms reopening and wellbeing content.