Intermittent lockdowns over the last 18 months have made consistent workout routines tough for Sydneysiders and Melbournites. If you’ve put exercise on pause during the recent lockdowns, you’re not alone. Thankfully, the end of lockdowns is in sight and Virgin Active clubs are finally re-opening soon. Hello precious gym time and group exercises!
While it may be tempting to pick up your workout routine from where you left off to shed those COVID kilos, this could result in injury. Your body needs time to get used to a particular activity or intensity level.
Discover some useful tips to help ease yourself back into the gym and ramp up your workout routine.
Ease your way back into exercise
Slow and steady wins the race – commonsense advice many often overlook out of eagerness. Instead of trying to hit a PB straight out of the gate, dial down your usual workout routine by about 20-30%. This means:
- Less frequency. If you previously worked out five days a week, aim for three to four. Your body is going to take longer to recover after periods of downtime, so you’ll need the extra days rest.
- Less volume. If you performed three to five sets per exercise, dial it down to two or three and gradually build up to where you were.
- Less intensity. Reduce the load for each of your exercises. So, if you bench-pressed 50kg before lockdown, start with 30-40kg and slowly add more load over the first few weeks back.
Read our blog on how to transition back to the gym effectively for more handy tips.
Get someone to help fight the motivation battle with you
Even before lockdown, the motivation battle was real for many. So if you’ve let your fitness slide of late, the mountain ahead can feel even steeper. But you don’t have to climb it alone. Why not grab a friend and work out together? That way you can keep each other accountable – and give the other person a nudge on days where one of you isn’t quite feeling up to it.
Sometimes gyms can seem like slightly intimidating places. Especially if you’re not feeling as great about your body as you normally might. So working out with a mate can provide great support, as well as a distraction for any negative voice in your head.
Check out four excellent exercises you and a mate can do together to get you started.
Start on the right foot with advice from a professional
With months spent at home and away from the gym, it’s likely you’re out of practice when it comes to working out. And when you’re pushing yourself too hard or not focusing on your technique, injuries can happen. That’s why it can be helpful to speak to a personal trainer and create a workout routine with them. That way you’ll have someone to support you, make sure you’re putting technique first, and keep you accountable.
Interested to learn how getting active at Virgin Active can help with your fitness journey? Then book a tour today and speak with a personal trainer to set yourself up for post-lockdown workout success.