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We have prepared for you a simple instruction on how to start training in the gym after a long break and get the maximum result.
Almost 3 of the month we have been in lockdown mode. We went to online cinemas, studied at online schools, and even stood in online queues. We went out of the comfort zone, which affected the physical and moral condition. Yes, someone found the strength to practice at home or on the street. Now the situation is such that fitness clubs are returning to service. This is great. That’s just the body can not be immediately prepared for a certain date.
We have prepared for you instructions on how to smoothly return to fitness mode.
Instructions on how to easily start training even if you haven’t been exercising for a long time
At a basic level, you should understand the following – your body has developed the habit of moving less. Any “unscheduled” and intense movement can lead to injuries and other similar consequences. For this reason, you immediately set yourself up for the fact that the first workouts will go on increasing in terms of load.
1. Check your form
Put on sports shoes and clothes right at home. Do a few active swings with your hands, a couple of squats. You need to make sure that in this form you are as comfortable as before: movements are not constrained, freedom is felt. If there are no such sensations, change the form.
2. Measure your parameters
You need to understand what changes have taken place during this time. Changes in weight, waist and hips. If you have not done this before, then compare yourself by BMI and measurements. The data will help to determine what problem areas have appeared. In accordance with them, you can build a training program.
3. Find out the terms and conditions of your club
The order has now changed. Therefore, after receiving the news about the opening, immediately call the club and clarify the conditions – whether you need to pre-register, whether they provide protective equipment (gloves, antiseptics), in what format there is access to classes.
4. 3 days before the first workout
You need to gradually accustom the body to perform loads. Start with the most elementary – a little more walking, gymnastics in the morning. Physiology is so arranged that abrupt changes cause denial. Smooth, on the contrary, form a habit.
5. Workout day
So. You have a comfortable uniform, you know how the club works. The body has already become accustomed to stress. On the day of your first workout, take plenty of water to restore balance. And tune in to the fact that today you do not need to break records, you need to get back on track.
6. Attitude towards training
Classic: warm-up, workout and cool-down. And the most important thing now is to enjoy the process. This is called positive reinforcement. Lift comfortable weights, run a comfortable distance. Don’t forget to drink water.
7. Planning for further classes
After the first workout, make a plan for further training and gradually increase the load and intensity to return to the “pre-pandemic” indicators. Thus, you will smoothly enter the training mode.
8. Socialization
Chat with like-minded people who have also started going to the gym. Socialization will help fill the lack of communication during a pandemic. And training with people moving in one direction is great, right?
Conclusion
It so happened that we now live in a new reality. The fitness industry has also undergone great changes. Only we will adapt to the current conditions. Still, our job is to get better. Go to the site, choose your city and come to the first training session. We are waiting for you