{"id":5611,"date":"2022-10-30T16:19:18","date_gmt":"2022-10-30T16:19:18","guid":{"rendered":"https:\/\/bioanadrasisnew.synergic.systems\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/"},"modified":"2022-10-30T16:19:18","modified_gmt":"2022-10-30T16:19:18","slug":"gym-what-to-pay-attention-to-when-returning-after-a-long-time","status":"publish","type":"post","link":"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/","title":{"rendered":"Gym &#8211; What to pay attention to when returning after a long time?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #2a6496;color:#2a6496\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #2a6496;color:#2a6496\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/#Do_not_start_training_at_the_same_intensity_you_stopped_at_before_confinement\" title=\"Do not start training at the same intensity you stopped at before confinement.\">Do not start training at the same intensity you stopped at before confinement.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/#Focus_on_quality_not_quantity\" title=\"Focus on quality, not quantity\">Focus on quality, not quantity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/#Start_the_first_2-3_weeks_with_fewer_workouts\" title=\"Start the first 2-3 weeks with fewer workouts.\">Start the first 2-3 weeks with fewer workouts.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/#Emphasize_post-workout_recovery\" title=\"Emphasize post-workout recovery.\">Emphasize post-workout recovery.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/#Dont_forget_the_proper_warm-up\" title=\"Don&#8217;t forget the proper warm-up\">Don&#8217;t forget the proper warm-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/#Summarizing\" title=\"Summarizing\">Summarizing<\/a><\/li><\/ul><\/nav><\/div>\n<p>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. <\/p>\n<p>For many, the last few months have been months of &#8220;training inactivity&#8221; and therefore they will need to pay attention to the following in order to have a smooth return to their favorite exercises.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Do_not_start_training_at_the_same_intensity_you_stopped_at_before_confinement\"><\/span>Do not start training at the same intensity you stopped at before confinement.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If we exclude people who somehow continued their training while the gyms were closed, everyone else should be particularly <strong>careful <\/strong>when returning to training.<\/p>\n<p>It is almost unlikely that you will be at the same strength\/endurance levels as you were pre-lockdown.<\/p>\n<p>On the other hand, with summer now here, it&#8217;s tempting to want to start training with the same intensity you stopped with a few months ago.<\/p>\n<p>Such a practice carries a <strong>high risk of injury<\/strong>, which will once again take you away from your favorite sports activities.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-17083 aligncenter\" title=\"\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7-tips-for-a-successful-return-to-the-gym-after-lockdown-1.jpg\" sizes=\"(max-width: 513px) 100vw, 513px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7-tips-for-a-successful-return-to-the-gym-after-lockdown-1.jpg 1000w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7-tips-for-a-successful-return-to-the-gym-after-lockdown-1.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7-tips-for-a-successful-return-to-the-gym-after-lockdown-1.jpg 768w\" alt=\"\" width=\"513\" height=\"342\"><\/p>\n<p>Our advice is to start with a clearly reduced intensity and to &#8216;<strong>listen<\/strong>&#8216; to your body.<\/p>\n<p><strong>Your goal<\/strong> is to return to your previous physical condition and strength within a period of 3-6 weeks.<\/p>\n<p>Don&#8217;t be discouraged if you feel your body is unprepared or weak. The muscular system has a <strong>memory <\/strong>and with proper training you will easily and quickly <strong>return to your normal levels<\/strong>. <\/p>\n<h2><span class=\"ez-toc-section\" id=\"Focus_on_quality_not_quantity\"><\/span>Focus on quality, not quantity<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u03a4\u03bf \u03c0\u03b9\u03bf \u03c0\u03b9\u03b8\u03b1\u03bd\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c0\u03c9\u03c2 \u03c4\u03bf \u03c4\u03b5\u03bb\u03b5\u03c5\u03c4\u03b1\u03af\u03bf \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1 \u03b4\u03b5\u03bd \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03c3\u03b1\u03c4\u03b5 \u03cc\u03bb\u03b5\u03c2 \u03b5\u03ba\u03b5\u03af\u03bd\u03b5\u03c2 \u03c4\u03b9\u03c2 \u03b1\u03c3\u03ba\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c0\u03bf\u03c5 \u03ae\u03c4\u03b1\u03bd \u03c3\u03c4\u03bf \u03b5\u03b2\u03b4\u03bf\u03bc\u03b1\u03b4\u03b9\u03b1\u03af\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03b5\u03bd\u03b4\u03c5\u03bd\u03ac\u03bc\u03c9\u03c3\u03b7\u03c2 \u03c0\u03c1\u03b9\u03bd \u03bc\u03c0\u03bf\u03cd\u03bc\u03b5 \u03c3\u03c4\u03b7\u03bd \u03c0\u03b5\u03c1\u03af\u03bf\u03b4\u03bf \u03c4\u03c9\u03bd \u03ba\u03bb\u03b5\u03b9\u03c3\u03c4\u03ce\u03bd \u03b3\u03c5\u03bc\u03bd\u03b1\u03c3\u03c4\u03b7\u03c1\u03af\u03c9\u03bd.<\/p>\n<p>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. <\/p>\n<p>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.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Start_the_first_2-3_weeks_with_fewer_workouts\"><\/span>Start the first 2-3 weeks with fewer workouts.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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. <\/p>\n<p><img decoding=\"async\" class=\" wp-image-17086 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/image-109-calendar-with-marked-dates.jpg\" sizes=\"(max-width: 516px) 100vw, 516px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/image-109-calendar-with-marked-dates.jpg 640w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/image-109-calendar-with-marked-dates.jpg 300w\" alt=\"\" width=\"516\" height=\"290\"><\/p>\n<p>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.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Emphasize_post-workout_recovery\"><\/span>Emphasize post-workout recovery.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Resistance or weight training will provide the body with stimuli and cause physiological changes necessary for strengthening and muscle growth.<\/p>\n<p>Therefore, the appropriate &#8216;help&#8217; from you will be needed in the restoration.<\/p>\n<p>So you can help your body with a stretching program, using <a href=\"https:\/\/healthaction.gr\/product-category\/organa-askisis\/?filter_eidos_proiontos=foam-roller\">foam rollers<\/a>, or using special <a href=\"https:\/\/healthaction.gr\/product\/thera-band-stretch-strap-%ce%b1%cf%85%cf%84%ce%bf%ce%b4%ce%b9%ce%ac%cf%84%ce%b1%cf%83%ce%b7\/\">stretching bands<\/a>.<\/p>\n<p>Also, using a <a href=\"https:\/\/healthaction.gr\/product\/flow-gun-massage-mini\/\">massage gun<\/a> will remove metabolic waste products faster, increase blood flow to the area, and facilitate fascia management.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-16528 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg\" sizes=\"(max-width: 392px) 100vw, 392px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 1500w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 150w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 768w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 1024w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 80w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 200w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/02\/flow_mini___anna_davey_10smaller.jpg 1320w\" alt=\"massage gun\" width=\"392\" height=\"392\"><\/p>\n<p>Of course, the simplest thing you can do is to get enough sleep, as <a href=\"https:\/\/healthaction.gr\/ypnos-apokatastasi\/\">various constructive hormonal and anatomical-physiological changes<\/a> occur during sleep.<\/p>\n<p>Finally, nutrition is very important. Give your body all the necessary nutrients and protein so that you are ready for the next workout. <\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dont_forget_the_proper_warm-up\"><\/span>Don&#8217;t forget the proper warm-up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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: <\/p>\n<p><strong>Temperature increase<\/strong> \u2013 increase tissue temperature and blood flow with mild aerobic activity.<\/p>\n<p><strong>Activation and mobilization<\/strong> \u2013 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.  <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-17082 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7a7f1e2ef22119aac697308882808060_1200x.jpg\" sizes=\"(max-width: 704px) 100vw, 704px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7a7f1e2ef22119aac697308882808060_1200x.jpg 1200w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7a7f1e2ef22119aac697308882808060_1200x.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7a7f1e2ef22119aac697308882808060_1200x.jpg 768w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/7a7f1e2ef22119aac697308882808060_1200x.jpg 1024w\" alt=\"\" width=\"704\" height=\"357\"><\/p>\n<p><strong>Progression <\/strong>\u2013 Gradually increase the weight within the workout and between workouts. Don\u2019t overdo the resistance changes, e.g. don\u2019t do one set of biceps with 5kg and the next with 15kg. The misconception that prevails in gyms that \u2018the more weight, the faster results\u2019 can be traumatic and delay you much more in practice.  <\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summarizing\"><\/span>Summarizing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>Don&#8217;t return to pre-lockdown training intensities from the first few days<\/li>\n<li>Emphasize technique over resistance<\/li>\n<li>Do less frequent workouts in the first few weeks<\/li>\n<li>Place a strong emphasis on recovery<\/li>\n<li>Don&#8217;t skip the proper warm-up with all its stages.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-17087 aligncenter\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/lunge-weighted.jpg\" sizes=\"(max-width: 641px) 100vw, 641px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/lunge-weighted.jpg 992w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/lunge-weighted.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2021\/05\/lunge-weighted.jpg 768w\" alt=\"\" width=\"641\" height=\"383\"><\/p>\n<p>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.<\/p>\n<p>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 <\/p>\n<p>Good training!!<\/p>\n<p><strong>Morochliadis Stefanos<\/strong><\/p>\n<p>Physiotherapist PT,MT,RFL, Formthotics specialist<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8220;training inactivity&#8221; and therefore they will need to pay attention to the following in [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":5180,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[51],"tags":[],"class_list":["post-5611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gym - What to pay attention to when returning after a long time? - Bioanadrasis<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bioanadrasis.com\/en\/gym-what-to-pay-attention-to-when-returning-after-a-long-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gym - What to pay attention to when returning after a long time? - Bioanadrasis\" \/>\n<meta property=\"og:description\" content=\"Training in organized sports facilities was banned for a long time. 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