Getting back into gym after taking time off?  How to get the most out of your training, and stay injury-free!

Back into Gym

With restrictions around COVID-19 lifting, gyms, amongst other exercise centres, are re-opening. The temptation is to jump back into our exercise routines, just as we would’ve done, some months ago. This can lead to potential injuries and interrupt our return to being active! Our Physiotherapist Fraser Green, who is passionate about all things gym, fitness and exercise, has some tips on getting the most out of getting back into gym, and staying injury-free:

Warm-up and cool-down

Starting your workout with a warm-up period can help to gradually increase your heart rate and prime your muscles and joints for more intense exercise or resistance training. Also, a cool-down period has been proven to decrease soreness, and promote blood flow post-workout, assisting with recovery. There are many ways to warm up, pick an option from the following that is comfortable for you:

• Ride an exercise bike
• Use a cross-trainer
• Jump a skipping rope
• A short jog
• Going for a short walk

Normally warming up and cooling down for 5-10 minutes will be enough.

Stretching

Starting and finishing any workout with a combination of dynamic (moving) and static (still) stretching is important to improve flexibility during and after your workout. When we contract or use our muscles, especially with resistance in the gym, they are required to shorten in length. Stretching your muscles to keep them “loose” is a great way to help decrease muscle tightness and soreness, and may help to reduce the risk of injury.

Managing your load

Especially after time away from the gym, it is important to not do too much, too soon. Ease back into your workout routine, and keep in mind your body will likely find it difficult to cope with the same load as last time you were in the gym. It’s important to increase your load gradually, normally around 10% a week is a good guide for most people.

Rest and Nutrition

When doing any form of exercise, and especially with returning to the gym, it’s important we give our body what it needs to recover. Drinking plenty of water, getting adequate sleep and eating a nutritionally dense and balanced diet is important to get the most out of our bodies and help us stay injury-free.

Form is key!

Focusing on your technique, especially during resistance exercises, ensures that you are using the right muscles for a particular exercise. This helps you get the most out of each exercise and prevents potential overuse or acute injuries.

If in doubt, ask your Physio 

Sometimes the task of getting back into gym can be a daunting one. Whether we have niggling aches and pains or have questions or queries about our form or technique, how to manage our load correctly, or how to get on top of that tight muscle that we can’t seem to stretch, our Physios at City Physiotherapy are here to help!

If you need further guidance on getting back into the gym or preventing injuries, give us a call today on 8212 4886 or book an appointment online today.

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