Have you taken a break from gym workouts and group exercise classes because of the coronavirus situation? Are you nervous about returning to the gym after this break? You’re not alone. Maybe you’ve worked out at home from time to time and gone for walks outdoors, but your old exercise routines may have fallen by the wayside, and the couch is calling you more and more.
What happens in your body during a break?
So, here’s the boring truth: Muscle strength and mass decrease, and endurance declines. At first, your weight may drop along with your muscle mass, but soon your reduced activity will cause weight to accumulate in unwanted places. And on top of that, there’s all the indulging during summer vacation…
Changes are also beginning to take place internally. Blood pressure, resting heart rate, and cholesterol levels may rise, and blood sugar regulation may be disrupted. But let’s not get discouraged. Now is the time to take the most important step: getting started.
Malta, don't punish me
Don't beat yourself up over the workouts you missed or the weight you've gained. Get back to your usual workouts, but start out significantly lighter than you were before the break. The longer the break has been, the more gradually you should ease back into it.
It might not be the wisest idea to cram several group exercise classes into one day right in the first week or to choose the most intense HIIT class on the schedule. You’ll still have time to join in the following week, and you’ll feel better when your body doesn’t feel like it’s been run over by a steamroller the next morning.
The same applies to strength training and gym workouts: start with familiar exercises, and don’t load the bar with maximum weights right away. If you’ve been keeping track of the weights you’ve been using or you remember your maximum weights from before your break, start with weights at about 60–70% of your previous maximum weights. You can safely increase the weights during your next few workouts.
If you take it easy at the start, exercising will remain enjoyable and you’ll avoid injuries. If you start out too intensely, you may have to take a longer break than planned before your next workout, and it will take longer to get back into a routine.
So the most important thing is to get started, work out at a moderate pace, and not be too hard on yourself. Also, remember to plan your workouts in advance. Mark your next three workouts on your calendar or keep them in mind—that’ll help you get off to a better start.
Also keep nutrition and rest in mind
As exercise begins to become part of your weekly routine again, you’ll naturally start paying more attention to your diet. Eat regularly, in sufficient amounts, and maintain a varied diet. Combined with exercise, a healthy diet helps your body function better, and you’ll see positive changes in your body more quickly.
As the amount of exercise increases, your body also needs rest to recover and grow. Get enough sleep, make time to relax, and let your body recover between workouts. If you experience soreness after your first few workouts, take a few days of complete rest and scale back the intensity of your next workouts. This will help your body keep up with the changes.
Here's how to do it:
- Get started
- Malta, don't punish me
- Create a routine
Good luck getting started!
How can EasyFit help?
Be sure to take advantage of EasyFit’s free fitness consultation, where a personal trainer will help you get started. During the consultation, you’ll go over your goals and any potential limitations, and get more tips on how to get started. Always ask a staff member if you have any questions or need guidance. We’re here for you!