Training in organized sports facilities was banned for a long time. But now it seems that you will soon be able to return to your sports activities or to your gym.
For many, the last few months have been months of “training inactivity” and therefore they will need to pay attention to the following in order to have a smooth return to their favorite exercises.
Do not start training at the same intensity you stopped at before confinement.
If we exclude people who somehow continued their training while the gyms were closed, everyone else should be particularly careful when returning to training.
It is almost unlikely that you will be at the same strength/endurance levels as you were pre-lockdown.
On the other hand, with summer now here, it’s tempting to want to start training with the same intensity you stopped with a few months ago.
Such a practice carries a high risk of injury, which will once again take you away from your favorite sports activities.
Our advice is to start with a clearly reduced intensity and to ‘listen‘ to your body.
Your goal is to return to your previous physical condition and strength within a period of 3-6 weeks.
Don’t be discouraged if you feel your body is unprepared or weak. The muscular system has a memory and with proper training you will easily and quickly return to your normal levels.
Focus on quality, not quantity
Το πιο πιθανό είναι πως το τελευταίο διάστημα δεν εκτελούσατε όλες εκείνες τις ασκήσεις που ήταν στο εβδομαδιαίο πρόγραμμα ενδυνάμωσης πριν μπούμε στην περίοδο των κλειστών γυμναστηρίων.
Therefore, combined with the possible reduction in strength, it is much wiser in the first workouts to pay special attention to the execution technique and not to the number of repetitions or the resistance weight. Perform the exercises slowly, with a lighter weight and observe your body, your movements and possible discomfort.
Modify your technique to suit the new data and make sure you are dedicated to avoiding movements that will sooner or later lead to injuries.
Start the first 2-3 weeks with fewer workouts.
The frequency of training is extremely important from an anatomical-physiological point of view. The body will need more recovery time in the first few days, in order to withstand the next training session without the risk of injury.
For the first 2-3 weeks, do infrequent workouts, e.g. 2-3 workouts per week, so that there are the necessary recovery days between workouts.
Emphasize post-workout recovery.
Resistance or weight training will provide the body with stimuli and cause physiological changes necessary for strengthening and muscle growth.
Therefore, the appropriate ‘help’ from you will be needed in the restoration.
So you can help your body with a stretching program, using foam rollers, or using special stretching bands.
Also, using a massage gun will remove metabolic waste products faster, increase blood flow to the area, and facilitate fascia management.
Of course, the simplest thing you can do is to get enough sleep, as various constructive hormonal and anatomical-physiological changes occur during sleep.
Finally, nutrition is very important. Give your body all the necessary nutrients and protein so that you are ready for the next workout.
Don’t forget the proper warm-up
Preparing the musculoskeletal, neurological and circulatory systems is of utmost importance for both the quality of training and the avoidance of injuries. Remember the following:
Temperature increase – increase tissue temperature and blood flow with mild aerobic activity.
Activation and mobilization – Start doing the movements you will use in the training, without weight or with very little load. This will allow you to control the technique and give the neuromuscular system the necessary stimuli to adapt. You can do some functional exercises with body weight such as deep squats, push ups or mountain climbs to massively mobilize many muscle groups.
Progression – Gradually increase the weight within the workout and between workouts. Don’t overdo the resistance changes, e.g. don’t do one set of biceps with 5kg and the next with 15kg. The misconception that prevails in gyms that ‘the more weight, the faster results’ can be traumatic and delay you much more in practice.
Summarizing
- Don’t return to pre-lockdown training intensities from the first few days
- Emphasize technique over resistance
- Do less frequent workouts in the first few weeks
- Place a strong emphasis on recovery
- Don’t skip the proper warm-up with all its stages.
If you follow the above, you will minimize the chances of injury and you will safely and effectively rejoin the workouts that you (and we) have missed so much.
However, if you have any concerns, our team will be by your side every step of the way. For questions or advice, call us at 210-4829303
Good training!!
Morochliadis Stefanos
Physiotherapist PT,MT,RFL, Formthotics specialist
