Top tips for returning to the gym after lockdown

With things slowly getting back to normal after a long period of lockdown, fitness buffs are returning to the gym. But the truth is things have changed, and that includes workouts and how gyms operate. There are new rules to prevent the spread of the virus, the fitness levels of most people have gone down, and others are still anxious about going back to the gym, despite the need to keep fit.

To ensure your return to the gym goes smoothly, here are the top tips for returning to the gym after lockdown.

Visit the gym at quiet times

Most people are still anxious about returning to the gym after lockdown. If you hate congestions and crowds, visiting the gym during off-peak hours should be perfect for you. Enquire from your local gym about the less busy hours and determine what time works for you. During these hours, the gyms are always quiet, people are few, and there is enough space for social distancing.

Pay attention to new policies

The pandemic has brought in many changes in how people have to carry themselves around gyms. With the need for social distancing, wearing masks, washing hands, and sanitizing, different gyms have come up with new policies to curtail the spread of the virus in their facilities.

When you first go to the gym, pay attention to the new policies put in place. 

This could be observing social distancing or cleaning equipment before and after use. Observing these policies will not only ease anxiety in the facility but also help to stop the spread of the virus.

Focus on mobility

One vital part of working out after lockdown that most fitness enthusiasts overlook is warm-up. You need to warm up before and after every session, especially when your activity levels have gone down.

Warm-up focuses on mobility and loosens muscles and key joints in your body.  This prepares the muscles for exercise and ensures they do not tear or rip, causing injuries.

Don’t go too hard too soon

After several months of lockdown and not hitting the gym, your body’s fitness level is likely to be low. So when returning to the gym after lockdown, always start slow by building your body strength gradually.

Avoid the urge to push your body too hard too soon because that can lead to injuries. Start with basic movements, then lower weights and increase the intensity of your workout gradually. It’s always best to start with 40-60% of your original weights and build on that.  Also, take enough breaks between sessions to allow your body to recover.

Eat well

It is essential to take the proper diet before and after exercise. After lockdown, your body is likely to work harder to burn excess calories that you may have accumulated. Proper nutrition helps to fuel the body and assist it to recover after a workout.

The right nutrition should contain enough carbs and protein. Ideally, you should eat within 45 minutes of exercising.

Conclusion

Going back to the gym for the first time after the lockdown is a struggle to many. Hopefully, these tips will guide you to an injury-free return to the gym and achieve your fitness goals in no time.

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