With gyms, sports games and exercises classes shut for three months now, people have had to change how they exercise. Some have had to invest in equipment to train from home, some have stopped exercising all together and some (like me) have totally changed how they’re exercising. But now the light at the end of the tunnel is in sight, how do we go back to what we were doing before? Here are my top tips to get you back on the straight and narrow!
- Decide whether you actually want to go back to how things were! Lockdown has made us all reconsider certain parts of our lives and for some of us, that has included how and where we exercise. I found myself getting so frustrated with setting up bands and not having weights that I decided to return to forms of exercise I did years ago and it reminded me how much I enjoyed it! That being said, I do love lifting weights still so once gyms are back open, I’ll be mixing it up with weights on some days and other forms of exercise on others. This might be something you consider if you’ve enjoyed your new exercise regimes – use lockdown as a time to reflect and learn!
- Mobilise! Unless you’ve been able to maintain what you were doing before, your muscles will have adapted to your new exercise regime. If you are planning on returning, start with some simple mobility work to strengthen your joints and muscles. Controlled articular rotations (CARs) are a great way of doing this – check out my most recent Instagram IGTV series for more info on this
- Do sports-specific training! If you’re into football but have spent the last three months running, start with football drills and once social distancing is relaxed, consider tackling drills. The same goes for any sport – everything you’ve done in lockdown will have kept your fitness up, now is the time for some sports specific work! This should also mean strengthening the muscles and joints that are most often used in your sport. For example, strikers in football may want to strengthen their thigh muscles with weights whereas cricket bowlers may want to strengthen their shoulder rotation muscles. If you’re unsure what muscles you should focus on for your sport, get in touch!
- Take it easy at first! With so many months since gyms and sports teams were closed down, the temptation will be to go all in on your first session. MISTAKE! Remember, it has been a while so it will take some time to rebuild the strength, stamina and movement you had before. Consider staggering your exercise sessions, such as doing 30 minutes in the morning and 30 minutes in the evening. If this doesn’t work for you, you may want to consider reducing the amount of weight you lift or the time doing the exercise by 50% and then build from there. It’ll give your ego a knock but better that than an injury!
- Listen to your body! Our bodies are strong and resilient to a lot of things but remember to listen to them if they start to throw up warning signs. Pain doesn’t always mean harm is being done but it is important to be aware of any tweaks or strains. If this happens to you, lighten the rest of your session, have the following day as a rest day with lots of mobility and prehab exercises and then try again the day after. More than likely, any pain you feel will be doing too much too quickly after doing too little for too long! Your strength and stamina will come back, just give it some time.
More than anything, try to not get frustrated. See lockdown as a time to reconsider and recharge. You may need few light sessions when we first return and then you’ll be able to hammer your exercises/sport with no concern. Your body is strong, stable and was made to move so don’t be afraid to get back into it! Best of luck!