After a long break from regular team sports and the gym due to lockdown and tightened restrictions, everyone needs a particular approach to springing back into their exercise routines. It is vital to have ample preparation to allow your body to transit back into exercises smoothly. Many people approach this period with a no-pain-no-gain mentality which mostly doesn’t work. Instead, try these four tips to help ease you back into your workout routine this spring.
1. You must underestimate your abilities
Everyone slips back a few paces during the cooler months, even if they were previously used to a regular fitness plan. It is vital to slightly underestimate your abilities when returning to regular exercise because your muscles have been inactive for a long time. Unless you are looking to have muscle soreness and cramps, easing your way into exercise is the best approach as it gives your body enough time to adjust to the new norm of vigorous movement.
2. Always start small
If you’ve been practically sedentary for a couple of weeks or months, make a point to check in with us or your doctor before amping up your activities, especially if you have physical health issues. Once you’ve been cleared, start with light weights or exercises like walking or stretching regimens. These gentle motions help prepare your body for more intense workouts later. Slow progress with a slight increase in intensity will jump-start your inactive muscles and return them to their original capacity, capable of heavy workouts.
3. Take it slow
While the warm sun of springtime seems inviting, ensure you start slow and slowly build up your power. A good rule of thumb is to avoid increasing your weight, speed, time, or intensity by more than 10% weekly. The trick is to vary your intensity and strength throughout your workout. Begin by 1-minute sprints, jog for 10 minutes, walk for 5 and repeat the process until you feel like you’re ready for those 6-minute sprints or feel like the workout is entirely back to where you left it.
4. Manage your expectations
The longer your break was, the more time it will take you to recover from a dormant workout routine. This means that if you used to work out 3-4 times a week before your break, it will take you about 6 weeks to be back to normal. Keep in mind that you didn’t also become dormant overnight, so becoming fit overnight will be unrealistic. Practice patience in your return to your exercise routine and slowly allow your body to recover.
Final thoughts
Exercise is a good stress to the body and helps it become more vigorous. However, if you do too much too soon, your body is likely to get muscle and skeletal injuries that will set you even further back, especially if you added a few pounds during your break. Extra weight will put added stress on your joints when you engage in sudden high-impact activities. So, practice slowly motioning back into your last routine by engaging in low-impact activities that are easier on your joints. If you need any further advice to help you with your specific needs and exercises appropriate for your condition, please give us a call on (02) 4232 2614 and a member of our team will be happy to help.