Are you ready to get back into your gym routine?
Had a break from home workouts? That’s totally normal and breaks should always be taken in any workout routine as they are vital to give your body time to recover, rejuvenate and for you to evaluate your goals and aspirations. However, a few of us might have taken a slightly longer break than normal, on top of moving less throughout the day.
When you get back into your training you should consider a few factors and be aware of the mental and physiological changes that may have occurred. Although you may feel like you are ‘starting again,’ your body does have an internal memory (muscle memory) which may need a gentle reminder of what is required and expected. This motor pattern allows the blood flow, neurological changes and the effects of exercises to be received and processed without injury being caused.
However, feeling sluggish and lethargic is to be expected. This can sometimes make you feel disappointed or demotivated but after a break, you should expect this. After all, exercise creates happy hormones (endorphins) and you’ve not been doing as much! Therefore, you need to bring that ‘good feeling’ back! Physically you may also feel weaker. You aren’t, it just feels that way because you have had a lower stimulus to your muscles during your break.
To boost your motivation, reinforce that this break isn’t a setback and to pre-empt what to expect, here are our top 5 tips for ‘getting back’ into training after your summer break.
Top 5 tips
- Take the first one easy! There is no point in trying to push yourself hard in your first session! Reintroduce exercise. Do something achievable and enjoy the process. For example. If you usually run 6 miles (10k) start at a lower distance. Such as 4 miles. To get your legs back into stride. Also, don’t worry about time. The intention here is to just get moving and “blow away those cobwebs”
- Extend your warm up! A longer and more progressive warm up is a good idea. Mobility exercises allow joint fluid to become lubricated and prepares your body both physically and neurologically for the activity. Spend longer than usual getting your body into full range positions and establishing the feeling of movement and higher forces
- Get the major muscle groups ‘fired up’ and stimulate them to support your joints and reduce injury. This includes the Glutes (to support your hips and lower back), the core. This protects your spine and keeps you in good posture and your hip flexors which contribute to pelvic stability, assist in all leg movements and can become tight from being in a seated position.
Good exercises for these include: Glute Bridges, Core Plank and Lunges.
Improve your nutrition and hydration
This usually goes a little off-track during a break. So, get hydration back on track and plenty of nutrient-dense foods to aid digestion, inflammation and improve recovery speed.
Good foods include: Green vegetables, fish (omega 3) and fruit (antioxidants).
Plan ahead and create a positive start
All successful training plans and regimes are planned out. Get yourself into the groove by scheduling your workouts in advance, packing your bag the night before and preparing your meals in advance. “Poor planning leads to poor performance”. You can also plan and schedule in your workouts using the Anytime Fitness member apps, find out more about them here. Being healthy is a lifestyle choice and making it a part of your daily routine is essential.
So, now that you’re a little more prepared, it’s time to dig out those workout clothes and get excited to be back on that gym floor!
You can read about the measures we have put in place to keep you safe in the clubs here. Remember to keep an eye on your local club’s social channels and email communications for full details and confirmed opening plans as these will vary.