So many people have not had much exercise during isolation. Now that gyms and classes are reopening and people are rushing back to their workouts it is important to take your time and check in with your body. It can be frustrating to come back to your work out and find you have lost strength and mobility. All your hard work feels lost, as though you are starting again from scratch. Well, yes you will have lost some of your gains but follow these tips to bounce back quickly and avoid injury.
- Frequency is (almost) everything:
Going hard into your first workout and then doing nothing for the week is not the way to do this. Start small, prepare yourself before your class or workout. 10 -15 minutes a day of stretching or gentle core activation per day is going to connect your mind and body as well as key muscle groups (if you do the right exercises) to be ready for a more challenging work out. If you would like to receive a 10 minute video guiding you through some of these exercises, enter you email below and I will send it to you.
2. Form is everything:
Take the time to understand the position your body needs to be in to get the most out of the exercise, a good trainer or teacher will give you this. Form or correct alignment whilst exercising makes the difference between effectiveness and injury. So make sure you are working with someone who corrects you and teaches you to feel your correct alignment and correct yourself. This is a bit like riding a bike, it can feel strange at first but once you have the knack you have it for life.
3. Hydrate before and after your workout or class:
Dehydration is common at the time of year. The colder weather doesn’t inspire us to drink lots of water whilst the drying winds literally draw the water out of us. Make a point of drinking water before you work out or exercise and tanking up afterwards. Also cutting back on diuretics such as tea and coffee and switching to herb tea for one or two of you hot drinks can help you stay well hydrated.
4. Engage your mind
If you are someone who monitors your own progress closely and critically then check these thoughts at the door. Your mind can be a powerful ally in your journey to strength and mobility. It can help you to focus on your internal alignment (form) and it can help you coordinate your movement with your breath. When occupied with keeping you present your mind will have less time to criticise your efforts and distract you from your experience.
5. Schedule it into your routine and give yourself a cue
The important thing is you get up and do all of this again tomorrow. If it isn’t in your schedule or your routine it is likely other priorities will come up. So, when are you going to do that 10 minutes stretch and strength work in your day? First thing? Before bed? See it in your minds eye, what do you do before this activity and what comes after it? Think of something that will remind you of this order of events, it may be a reminder on your phone, or putting your stretching clothes out on the bed. Make sure you give yourself a cue. When are you doing your classes this week? Book them in NOW – classes are small right now so book your spot and commit to this time and you will be on the pathway back to your own strength and mobility.
To receive your free ‘Return to exercise safely’ video, enter your email below and I will send it to you.
Thanks for reading.