GYM-HOW TO PREPARE FOR GYMS REOPENING

After almost four months of the gyms being closed, many of us are excited to finally jump back into a squat rack or onto an exercise bike. However, it’s important to start preparing now to gradually ease yourself back into working out and return to the gym safely.

Start to increase your daily activity now
After a long period of inactivity or training at a lesser intensity, it’s likely that you will experience some kind of muscle soreness (commonly known as DOMS) when you return to the gym. Many seasoned gym goers would have experienced it before, it’s simply our body adjusting to new stimuli. The soreness and tightness is generally temporary and gets less intense once your body adjusts to your new regime. If you’re itching to get back into the gym when it reopens, you should consider gradually increasing your daily activity now to help limit muscle soreness.

Try tempo training
A great way to ramp up your activity in the lead up to the gyms reopening is trying tempo training. Tempo training is simply controlling the speed at which you complete your reps and is a good option to make simple bodyweight exercises like squats more challenging. By slowing down your reps, particularly the eccentric phase (lowering the weight), or by adding in a pause to the movement pattern, you increase the amount of time your muscles are under tension. This makes the whole movement more demanding, making your muscles work harder to complete the reps, whilst also increasing muscle fibre recruitment.

Start stretching to prepare your body
Keeping your body mobile and flexible helps keep your muscles active and plays a huge role in injury prevention. The saying “use it or lose it” applies here, particularly when many of us will have found ourselves sat down a lot more than usual during lockdown. Try to include a couple of stretching and mobility sessions a week to reduce tension and tightness. Not only will this help you transition back into the gym and reduce your chance of injury but it can also help with exercise form and improve your range of motion.

Build up volume and intensity gradually
For many of us, lockdown has meant training at a lower intensity and making do with what we have, such as; squatting with tins of beans or curling bags of sugar. Therefore, it’s completely normal that your strength and stamina may have taken a little hit in the process.

Your body needs time to adapt in order to avoid injury. Be patient with your body and focus on gradually building up the intensity and volume of your training sessions again. If you’re lifting weights, look to reduce the amount of weight, the number of reps or both when you first come back to the gym, then increase it again gradually as you get back into your routine. For cardio, consider reducing both the intensity and length of your workouts and consider adding some gentle active recovery sessions into your weekly regime instead of going flat out.

Be patient when you return
Above all else, be patient with yourself and your training when you return. Remember, going in too hard or too fast will only slow down your progress in the long term, so strip back your workouts and don’t be too hard on yourself if you’re not working out at the same level as you were before lockdown. The most important thing is that you return to the gym safely and stay injury free.

Information on the changes PureGym are making to keep their members safe, along with FAQs and tips on keeping the gym a safe environment, can be found here: https://www.FITROADIES.COM/

45 Comments

  • parasite

    January 29, 2021 @ 9:01 pm

    I love your writing style genuinely enjoying this internet site. Esta Trev Selway

  • yabanci

    January 30, 2021 @ 6:49 am

    You can definitely see your enthusiasm in the work you write. The world hopes for more passionate writers like you who are not afraid to say how they believe. Always go after your heart. Amie Nathaniel Halla

  • dublaj

    January 30, 2021 @ 8:53 am

    Ppl like you get all the brains. I just get to say thanks for he answer. Adriaens Andras Hortense

  • watch

    January 30, 2021 @ 6:33 pm

    ASSAM REGIMENT CENTER RECRUITMENT RALLY 2019 EXAM 24 NOV 2019 RESULT OUT PLEASE UPTODATE Susanna Hercule Chace

  • yabanci

    January 31, 2021 @ 2:51 am

    Hello there! I simply wish to give you a big thumbs up for the great info you have right here on this post. I will be returning to your website for more soon. Bert Mozes Elwyn

  • altyazili

    January 31, 2021 @ 10:09 am

    Hey there. I discovered your website by the use of Google at the same time as looking for a similar subject, your site came up. It looks great. I have bookmarked it in my google bookmarks to visit then. Maiga Paulo Markson

  • watch

    January 31, 2021 @ 4:55 pm

    I absolutely loved this! A blogger meet up would be truly ace and so fun to go to! Audre Barbabas Jabin

  • filmkovasi

    January 31, 2021 @ 6:55 pm

    When I originally left a comment I appear to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve four emails with the same comment. Is there an easy method you can remove me from that service? Kudos! Adriaens Andras Hortense

  • online

    February 1, 2021 @ 9:13 am

    Thanks for the article. Really looking forward to read more. Really Cool. Meghan Jaye Denni

  • altyazili

    February 4, 2021 @ 12:53 pm

    I could not resist commenting. Exceptionally well written! Laurice Shurlock Iey

  • hindi movie

    February 7, 2021 @ 6:56 pm

    Awesome write-up. I am a normal visitor of your web site and appreciate you taking the time to maintain the excellent site. I will be a frequent visitor for a long time. Jenilee Salmon Yarvis

  • bedava

    February 7, 2021 @ 8:21 pm

    I could not refrain from commenting. Very well written!| Feliza Kingsly Smith

  • dizi

    February 8, 2021 @ 3:51 am

    Duis autem vel eum iriure dolor in hendrerit in vulputate velit esse molestie consequat, vel illum dolore eu feugiat nulla facilisis at vero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi. Randene Husein Treacy

  • anime

    February 8, 2021 @ 10:37 am

    Awesome post. I am a normal visitor of your site and appreciate you taking the time to maintain the nice site. I will be a regular visitor for a really long time. Jojo Hamnet Bradan

  • diziler

    February 9, 2021 @ 2:03 pm

    If you want to increase your familiarity just keep visiting this web site and be updated with the most recent news update posted here. Nonna Mendy Shieh

  • 720p

    February 10, 2021 @ 10:04 am

    Wow! Finally I got a website from where I be able to actually get helpful information regarding my study and knowledge. Emma Lannie Andrien

  • turkce

    February 13, 2021 @ 4:03 pm

    Thank you, at least I know I tried, always move onwards ay .. Marian Stavros Hizar

  • turkce

    February 13, 2021 @ 5:51 pm

    I do enjoy the way you have framed this specific situation plus it does indeed give me some fodder for consideration. Nonetheless, coming from just what I have seen, I only wish when the comments pile on that folks keep on point and in no way start upon a tirade associated with the news of the day. Yet, thank you for this superb point and whilst I can not go along with this in totality, I respect your standpoint. Ardys Esdras Pros

  • turkce

    February 13, 2021 @ 7:36 pm

    This is a great and delicious way to impress guests. Carly Jory Laurin

  • turkce

    February 13, 2021 @ 8:54 pm

    Excellent post. I absolutely appreciate this site. Thanks! Alida Edmon Liba

  • turkce

    February 13, 2021 @ 10:34 pm

    All the coins that we have in our hands are also worth less in cash than their nominal value, and when this starts to no longer be the case, they leave the circulation or new. Aurelia Cecilius Belloir

  • turkce

    February 13, 2021 @ 11:46 pm

    I visit everyday a few sites and websites to read content, however this weblog gives quality based articles. Violet Francois Maziar

  • turkce

    February 14, 2021 @ 1:53 am

    Ciao Andrea, possiamo inoltrare direttamente noi la domanda del bando. Contattami al 3289528332 che ci accordiamo. A presto! Luca Joella Arny Sarena

  • turkce

    February 14, 2021 @ 2:56 am

    Hi, for all time i used to check weblog posts here early in the break of day, as i enjoy to gain knowledge of more and more. Ernestine Hamlen Eimile

  • turkce

    February 14, 2021 @ 5:39 am

    Massa amiga!!Vamos seguir fazendo mossa parte! E torcendo pelo amor! Deidre Steve Casandra

  • turkce

    February 14, 2021 @ 9:19 am

    Its like you read my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a bit, but instead of that, this is fantastic blog. A fantastic read. I will definitely be back. Diannne Randi Ana

  • turkce

    February 14, 2021 @ 1:06 pm

    Great blog here! Also your web site loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my web site loaded up as fast as yours lol Vevay Stanly Ransom

  • turkce

    February 14, 2021 @ 2:48 pm

    Very descriptive post, I loved that bit. Will there be a part 2? Theresita Normie Shandeigh

  • turkce

    February 14, 2021 @ 4:11 pm

    Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You clearly know what youre talking about, why waste your intelligence on just posting videos to your blog when you could be giving us something informative to read? Bert Gene Slavic

  • turkce

    February 14, 2021 @ 5:46 pm

    Fijn om lezen, moeilijk om uit te voeren, vrees ik. Quentin Kliment Seko

  • turkce

    February 14, 2021 @ 7:20 pm

    Very interesting information!Perfect just what I was looking for! Natalee Tudor Countess

  • turkce

    February 15, 2021 @ 6:21 am

    I like what you guys are up also. Such smart work and reporting! Keep up the excellent works guys I?ve incorporated you guys to my blogroll. I think it will improve the value of my site Minerva Eb Tonia

  • turkce

    February 15, 2021 @ 8:40 am

    I read a great article with pleasure, I hope it will continue Bertine Reinaldos Riggins

  • turkce

    February 15, 2021 @ 9:55 am

    Hey there. I found your site via Google at the same time as searching for a comparable topic, your web site got here up. It appears good. I have bookmarked it in my google bookmarks to visit then. Carmelina Chrisse Gunnar

  • turkce

    February 15, 2021 @ 11:21 am

    I was pretty pleased to find this page. I need to to thank you for your time for this wonderful read!! I definitely really liked every bit of it and I have you book marked to see new stuff on your web site. Lilyan Othello Amice

  • turkce

    February 15, 2021 @ 1:01 pm

    Thank you a lot for sharing this with all of us you really recognize what you are talking about! Francyne Morten Octavus

  • turkce

    February 15, 2021 @ 2:34 pm

    I have been reading out many of your articles and i can claim pretty nice stuff. I will surely bookmark your site. Alissa Orton Hurleigh

  • turkce

    February 15, 2021 @ 4:28 pm

    A person essentially help to make severely articles I would state. This is the very first time I frequented your website page and thus far? I amazed with the analysis you made to make this actual post incredible. Excellent task! Shelbi Jere Meeks

  • turkce

    February 15, 2021 @ 5:52 pm

    Thanks so much for the blog article. Really thank you! Really Great. Doralynn Blake Good

  • erotik

    February 16, 2021 @ 7:36 pm

    This post will help the internet users for creating new weblog or even a weblog from start to end.| Celle Linc Lais

  • erotik

    February 17, 2021 @ 9:27 am

    I unfortunately took my CPP at age 44 when I became disabled with MS and was unable to work. Claudine Thornton Venita

  • erotik

    February 17, 2021 @ 12:21 pm

    Organic food is much better than ordinary. Good post. Billye Emory Haywood

  • erotik

    February 17, 2021 @ 5:05 pm

    When I originally left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and from now on each time a comment is added I recieve 4 emails with the exact same comment. Perhaps there is a means you are able to remove me from that service? Thanks a lot! Ezmeralda Lanny Maite

    • admin

      February 17, 2021 @ 5:35 pm

      sorry for inconvenience ,we wiil solve this problem as soon as possible
      thanking you

  • erotik

    February 17, 2021 @ 6:28 pm

    Curabitur sit amet mauris. Morbi in dui quis est pulvinar ullamcorper. Nulla facilisi. Integer lacinia sollicitudin massa. Cras metus. Eustacia Holt Moyers

Leave a Reply

Your email address will not be published. Required fields are marked *

X