How to Safely Return to the Gym Post-Lockdown

Staying safe while going back to the gym after the COVID-19 lockdowns should be a priority. Gyms and fitness centers are slowly opening doors for their customers. There is no doubt that there has been a drop in activity levels since March of this rather slow year. If you have been staying active with home workouts, then hats off to you. Even if you were, there’s a chance that you have lost some fitness because it is hard to work out at home with the same intensity unless you have good guidance. You can get customized workout recommendations for your home workouts with FITCOACH – your smart fitness coach that offers dynamic workout suggestions.

5 tips for restarting your gym routine after lockdown

• Increase the gap between gym days

Unless you own a home gym or a lot of equipment, you must be out of practice. Keeping that in mind you should give yourself 48 hours (2 days) before you hit the gym again. This is a suggestion but it will do you good to start with 3 days a week for starters. Giving your tissues some time is important for then to be able to adapt to the higher load of exercises you perform in the gym.

• Drop the weights

That is to say, your focus should be on form rather than the load. If you were involved in some type of activity during the lockdown, you can increase the weights at 15% per week, which should take you about a month to get back to the weights you were lifting before March. This is if you start with half the weight. If you have not been working out since the first lockdown, you should proceed even more gradually.

• Focus on warm-up for muscle activation and mobility

Include a comprehensive warm-up before any gym session. You may consider warming up at home so that you can complete a good workout at the gym. Make sure that the exercises in your warm-up routine focus on mobilizing and activating main muscle groups and joints. A comprehensive warm-up is important for sessions when your activity levels have been slow for some time.

• Be careful with plyometrics

High-impact activities such as jumping, hopping, skipping, etc. should be done with great caution. These activities put a lot of stress on your bones and tendons. It can take you up to  3 days to recover from these exercises. Limiting these exercises to twice a week if you have stayed active throughout the lockdown is a wise choice. Gradually increase the time sup jump, hop, skip, etc. If you have been inactive throughout the lockdown, you might want to start with low-impact exercises that do not involve jumping and stuff.

• Sleep well and eat healthy

These are the two most important things to make sure your workouts are effective. Sleep is very important for recovery, especially when you exercise a lot. Therefore, focus on getting at least 7 to 9 hours of shut-eye each night.

When it comes to weight loss and muscle gain, you must moderate your calorie intake. Eat nutrient-dense foods to help the body recover well. It is also important to lose weight you might have gained over the last few months.

5 Foods that Provide High Energy Throughout the Day

When you feel low, you can have a cup of coffee for instant energy. But if you do that all day, you might end up affecting your metabolism and not be able to sleep at night. Moreover, when you consume lots of carbs or sugary foods, you feel all energetic for a while until your blood sugar drops and you feel like you’re dragging yourself. Subsequently, you get cravings for more sweets. Eating too many sweets or drinking too much coffee is not healthy. Eating energy-boosting yet healthy foods like buts, yogurt, whole grains is a good way to stay active without consuming too many calories. Consult certified nutritionists with FITFEAST by FITPASS. Get the best diet plans to achieve your health goals.

5 High-energy Foods

• Almonds

You can say that almonds are the best snacks out there that contain essential nutrients like magnesium and B Vitamins that help the conversion of food to energy. People who get tired easily while exercising have low levels of magnesium; it plays an important role in energy metabolism. Moreover B vitamins keep you away from fatigue, irritability, low levels of concentration, etc. Having around 20 almonds every day in winters is a great way to stay active. You can have about half in the summers after soaking them in water overnight. They are calorie-dense, so you do not want to overeat almonds.

• Peanut Butter

Peanut Butter is yet another calorie-dense food that is loved by some and not so much by others. Of course people with peanut allergies cannot have it. It contains healthy fats, protein, and fiber that help keep you full for a long time and maintains blood sugar levels. It is a great substitute for regular butter and jams (very high in sugar). Just do not get the ones with added sugar and do not have more than 2 tablespoons a day.

• Bananas

Bananas are one of the healthiest snacks that are easily available and you can carry them with you as you like. They are packed with Vitamin B6, potassium, and fiber that improve muscle function and promote good energy sustenance in the body. They are great pre-workout foods; a couple of bananas 30-60 minutes before a workout give you enough energy to sustain a high intensity workout. Having a banana with milk in the morning is a good breakfast idea.

• Oatmeal

Oatmeal is in every nutritionist’s diet plans because of its high-fiber contents. It fills you up and provides ample energy till lunch If you have it for breakfast. Oatmeal promotes stable blood sugar levels and keeps you energized and focused without making you feel the need for lots of coffee. Add seeds, nuts, and fruits to make a complete meal.

• Greek Yogurt

The Greek variant of the yogurt is among some of the most filling foods. It is high in protein, which makes it a great post workout snack. You can add a variety of ingredients – nuts and fruits to make it more nutritious and tasty. Berries are especially good with Greek yogurt. That being said, always look for non-fat Greek Yogurt without any added sugar.