As the country has been opening back up and many gyms are opening their doors again, we are equal parts excited and nervous. Excited to finally get back into the routine, but nervous on where we will stand after so much time outside of the gym. Even if you have been doing your at home workouts and keeping up with your weight goals, chances are you haven't lifted heavier weights or done workouts that require machines since March of last year. Not to mention any lingering anxiety surrounding being around strangers. With all of these factors weighing on us, it can be easy to continue to skip the gym, but we are here today to encourage you to get back to your routine with 5 tips on returning to your gym workout.
1- Start Slow
Don't rush into your old routine immediately. Give yourself a proper warm up and stretch before going into your weight lifting and start a lighter weight than your normal. Be kind and patient with yourself, even if it turns out you have to drop the weight more than you even thought you would have to. If your normal routine feels good, still approach with caution. What feels fine today could be a nightmare tomorrow. Take time to workout each muscle group individually and daily.
2- Enhance your Recovery Methods
Though we all have our pre and post workout meals and routines, now is the time to amp them up even more. You are going to have an excess of lactic acid build up in the muscles so be sure to give yourself extra stretches throughout the day after your workout and keep up with your fluids. Increase your protein and supplement intakes as well to help speed your recovery.
3- Practice Social Distancing and Covid Safety Measures
I personally feel that the gym is the safest place right now because we already are way more than socially distant and already have the practice of disinfecting equipment before and after using it. But it could be tempting to sit and chat with gym acquaintances that you haven't seen in awhile. Of course you should be friendly, but remember to keep your distance or wear a mask. Of course you should never wear a mask while doing cardio or intense exercise, keep one on the ready in case an impromptu reunion occurs.
4- Two Weeks to Make a Change, Two Months to make a Habit
Going back to the gym is going to be tough. Maybe it is the schedule concern, you got used to not calculating in a commute or waiting for equipment or maybe it is purely the physical portion. It is easy to get discouraged in the first week, especially if you feel weaker or recovery is taking longer than you expected, but don't give up! Remember it takes two weeks to make a change and up to two months to create a habit, so keep pushing yourself with the knowledge that it will get easier as time goes on. Before you know it, it will be like you never left the gym!
5- Accept Change
Another aspect we have to consider is that we may have permanently changed in some of our workout styles. For example, I have never ran in my life. I got out of it in High School from being on the school newspaper and never looked back. During the lockdown I started running, mind you I had always “ran” on the elliptical machine or stair climber, but I had never run out in the real world. I never did largely because I had issues maintaining my speed and have a tendency to run toe-heel which makes your ankles sore after a few days of running. But because of a lack of any other form of cardio, I started to run. Now that I can return to the elliptical I find it so much more boring. I got used to seeing the outside, and yes typically on the elliptical I would watch funny videos or something, I found it doesn't feel as satisfying as a run. Will I end up running as my thing now? Who knows. I do enjoy the a/c and not being dependent on weather or time of day. But perhaps I will have a mix of cardio that I never would have had before had I not been forced into it. Point is, change is the only constant we have and just because something was how you used to do it, does not mean this is how you have to do it. If you have found your workout habits have changed, embrace it. Reach out to us at info@bullionite.com with your comments and questions.