How to Prevent Injuries When You Go Back to the Gym

When everything was shut down in March due to COVID-19, we had to work out at home with online workout classes or did the basic exercises in our rooms. It certainly wasn’t easy to stay in shape and healthy with limited space and equipment but we managed. Now that gyms are about to open again, most people just want to get back to their favorite places. It won’t be exactly like before; you will have to reserve time slots, wear a mask, sanitize often, and so on. So much time away from the gym must have affected your levels of activity in some manner. As a result, you will be more prone to injuries. With a few simple steps, you can avoid that. FITPASS is reopening soon. Access gyms and fitness centers across India to workout anywhere, anytime.

5 Tips to prevent injury as you back to the gym

• Don’t go all out

When we work out after a while, the body uses the stored energy and responds well. The first session after a while is always high-power but you might want to take it easy. Starting with the same intensity with which you were working out just before the lockdown might not be the best idea. Start with easy exercises to build your strength and endurance back again. Pushing yourself too far will lead to injuries, which will postpone fitness even further and even demotivate you. Let’s say you were lifting 15 KG dumbbells before lockdown. In this case, you might want to restart with 10 KG dumbbells.

• Never miss the warm-up

No matter what type of workout you do, a warm-up is essential. It is like revving up the car before taking it out on a cold day. 5-10 minutes if warm-up exercises open up the muscles and prepare them for difficult exercises like weight lifting. It loosens the joints and increases blood flow to the muscles. Warmed up muscles are less likely to be injured and also get less sore or stiff.

• Allow your muscles to recover

A cool-down is as important as a warm-up as it helps you to lower your heart rate and bring the breathing back to normal. Depending on the workout, you need to s[end 5-10 minutes cooling down your body. A brisk walk can also work as a cool-down after a running session.

More importantly, taking rest days between workout sessions is important, especially when you haven’t worked out for a long time. The rest day allows your muscles, nerves, bones and connective tissue to heal and grow. Yoga classes are a great way to take care of your body parts.

• Focus on technique

Working on your technique is very important even when you have been working out for a long time. A lot of injuries are caused when you’re not performing the exercise correctly or your form is incorrect. Doing exercises without weights is a good way to improve your technique. Working with a professional is a good idea if you’re new to the world of gym workouts.

• Eat well

Getting enough nutrients after a workout is indispensable. You do not have to go on a calorie-deficit diet right away because you might have been eating a little extra during the lockdown. Eat the right foods, especially protein-rich foods, to have enough energy for the workouts. Drink plenty of water and have a carb-rich meal 2 hours before your workout. A Protein-rich meal will take you a long way. Do not forget to replenish fluids after a sweaty workout session.