Haven’t worked out in the pandemic? 5 Ways to Ease Back into Exercise.
Some people really got into the virtual way of working out in lockdown and we saw online exercise courses boom in lockdown… and others, like me, well, we fattened the curve and ate our feelings.
So, if you are like me and didn’t become a fitness fiend in lockdown, don’t panic. I know there’s the added pressure of Summer around the corner and having to shed off those fabric layers, like coats, which were forgiving of the tummy rolls. Eek. Well, we can’t turn back time, so let’s start where we’re at and the key here is to ease back into exercise without burning out too quickly—or hurting yourself.
- That’s why you need the 30 – 3- 3 method. Don’t throw yourself into a 60 minute workout routine. Start with 30 minutes, three times week for three weeks, and then increasing the frequency and duration from there. Baby steps.
- Don’t skip the warm up. If your body hasn’t exercised in a while, it’s going to be stiff and not as supple, so warm up with some really easy, simple stretches – you’ll be amazed at how much better and faster your body responds and you’ll have less injuries and lactic acid build up, which is usually why we stop after the first killer session, because we’re just too sore to continue.
- Listen to your body. You know that saying, “No pain, no gain?” Um, don’t live by that. If you try to increase your workout (whether that’s distance or weights) too soon, you can end up with injuries including shin splints, tendinitis, and so on. If your body is telling you it’s had enough, listen to it, and take things slow.
- Stay hydrated. Drinking water not only energizes the body and fights off fatigue but it also regulates your body temperature and prevents your muscles from cramping.
- Take rest days. Helpful with the 30-3-3 if you’re exercise 3 times a week, you’ve got rest days. But take them, seriously. Unless you’re a serious athlete working for a competition, working out every day is not sustainable for the average person. A rest day is an important part of working out and is vital to maintaining a healthy lifestyle and preventing injuries or burn-out.