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How to Get Back to the Gym Without Hurting an Injury: Experts Reveal Their Tips

After four long months of fitness buffs training at home with stairs and door frames, gyms are finally reopening.

But because many Britons are desperately rushing to hit the gyms, fitness instructors have warned they can go straight for an injury if they don’t keep up with their condition.

As such, experts have revealed their best tips for going back to regular workouts at the gym, including in London fitness expert Owen Hutchins, who said the transition from home workouts to the gym should be gradual.

Meanwhile, fitness trainer Alex Crockford suggested that gym-goers avoid repetitive routines that overload an area, focusing on the entire body instead.

Here FEMAIL reveals the best tips to help you get yourself back to regular workouts …

Fitness instructors have revealed how exercisers can get back into a routine without sustaining an injury (in the photo, trainer Alex Crockford suggests that gym goers should avoid repetitive routines that overload an area and exercise the entire body instead)

Fitness instructors have revealed how exercisers can get back into a routine without sustaining an injury (in the photo, trainer Alex Crockford suggests that gym goers should avoid repetitive routines that overload an area and exercise the entire body instead)

Do not perform repetitive routines

Fitness trainer Alex Crockford, who provides home and gym workouts on his CrockFit app, insisted that exercisers should avoid too much of the same.

He said, “You may like spinning or lifting heavy weights, but just focusing on that one exercise or routine that only seems to work on one part of the body will overload your work and fatigue your muscles, which will lead to an injury.

“Make sure to train your entire body to make sure you’re strong, balanced, and healthy.”

Meanwhile, fitness expert Laura Williams suggested, “Minimize the impact of a whole new set of loads on your body by dividing the type of exercise.

Meanwhile, Stef Williams revealed the importance of completing a full warm-up and cool-down so that the body has enough time to wake up and unwind again

Meanwhile, Stef Williams revealed the importance of completing a full warm-up and cool-down so that the body has enough time to wake up and unwind again

Meanwhile, Stef Williams revealed the importance of completing a full warm-up and cool-down so that the body has enough time to wake up and unwind again

For any high-intensity cardio session, opt for a low-intensity aerobic walk; for any heavy lifting session you enjoy, add a slow lesson that focuses on stretching, mobility, and relaxation. ‘

Gradually return your home workouts to the gym

Owen Hutchins, founder and fitness expert at MyVitalMetrics, a body composition testing lab in London, said, “The potential for higher resistance and weights in the gym is far greater than most home workouts.

How to get back to the gym without getting an injury

  1. Do not perform repetitive routines
  2. Gradually return your home workouts to the gym
  3. Try to get some early nights
  4. Easy to lift too heavy
  5. Avoid a diet
  6. Warm-ups and cool-downs are a must

As such, you should take the time to see how your body adapts to it. If you trained three times a week during lockdown, move one workout to the gym for the first week and complete the other two at home.

“In the second week, you can take two in the gym and one at home, and in the third week, you feel comfortable in the training center. This progress will allow your body to adapt to the new routine more slowly, and also help you maintain the habit you’ve built up for months.

“Take what you always did in one workout at the gym – both the weight lifted and the number of sets and reps – and reduce by at least a third.”

He continued, “Your body has been changed by lockdown, and it can take a few workouts to regain the muscle memory and strength it once had.

“If you haven’t been active, it may take a little longer because your body has lost muscle.”

Try to get some early nights

With research from 23enMe, a consumer genetics company, it found that the nation has spent more than 100 hours exercising since the pandemic began, so it’s no surprise so many people like to go to the gym.

Fitness expert Laura has revealed that going back to our local centers is another step closer to returning to normal life.

She said, “It feels like a great relief on the one hand, but it can also make you surprisingly tired.

Training TLC should include enough good quality supplementation (good hydration and plenty of food) and plenty of rest. This will boost your performance! ‘

Online coaching expert James Middleton (pictured) warned that diving back with the same weight, intensity and energy is harmful to your body and mental health

Online coaching expert James Middleton (pictured) warned that diving back with the same weight, intensity and energy is harmful to your body and mental health

Online coaching expert James Middleton (pictured) warned that diving back with the same weight, intensity and energy is harmful to your body and mental health

Easy heavy lifting

“Maybe you did bodyweight workouts and lifted some weights at home,” Alex said. But during this time, your body may be less conditioned to lift weights from a gym, which means your strength will have decreased.

“I recommend starting your regular exercises with about 50 to 60 percent of your previous weights, then gradually increasing the number over a few weeks until your strength increases again.

Online coaching expert James Middleton agreed, warning that diving back with the same weight, intensity and energy will be detrimental to your body and mental health.

He said, “Your body has been away from what it’s used to (in a normal gym) for months, so it’s important that you don’t go back and pick up where you left off.

“You have to go back to your workouts and back to basics. Start lifting lighter weights so your muscles can adjust to them.

“Remember, your muscles are under a lot of strain during exercise, and too much just leads to injuries. Take this opportunity to start with a blank canvas and slowly work that image from bottom to top into a masterpiece. ‘

Fitness expert Laura Williams (pictured) said gym goers should minimize the impact of an all-new set by dividing the type of workout

Fitness expert Laura Williams (pictured) said gym goers should minimize the impact of an all-new set by dividing the type of workout

Fitness expert Laura Williams (pictured) said gym goers should minimize the impact of an all-new set by dividing the type of workout

Avoid a diet

Fitness instructor Alex insisted, “Starting a new workout routine or workout isn’t the time to start a diet or a new nutrition plan.

Build a good foundation by building strength and flexibility in your body, once you have achieved that, try working on your diet, nutrition and how to fuel your body.

“Taking on too much at once just makes you fail. It is important that you listen to what your body is telling you so that you can adjust your exercise routine and not listen when your body tells you it is hungry. ‘

Coaching expert James suggested similar cautioning fitness fanatics “don’t try too much at once.”

He added: ‘Starting a brand new program, a brand new diet plan, balancing everything with work and your daily life may be too much for you to tackle and keep up to date.

“The similarity is that if you check too many boxes at once, you are about to fail because this is usually not sustainable. Focus on a few things at a time.

‘A few workouts a week, eating one salad a day, increasing your step count above 7,000-8,000. Gradually build this out once you have installed and found your new routine. ‘

Warm-ups and cool-downs are a must

Stef (photo) explained how important it is to lower the heart rate and the muscle stretches during exercise

Stef (photo) explained how important it is to lower the heart rate and the muscle stretches during exercise

Stef (photo) explained how important it is to lower the heart rate and the muscle stretches during exercise

“Warm-ups and cool-downs are just as important as your training – give your body enough time to wake up and unwind,” emphasized Stef Williams, founder and trainer of fitwithstefapp.

Your body will experience up to 24-72 hours more delayed muscle pain (DOMS). Therefore, cooling down is very important as it also helps reduce this feeling.

Warm-up routines are effective in preparing your body for exercise, while cooldowns cause your heart rate to drop and stretch your muscles.

“It’s important that you give yourself 15-20 minutes before and after your workout to give your body the time it needs.”

Laura added, “Your body will be regularly engaged in activities it has not experienced in a while, so it is both friendly and necessary for bones, muscles and the nervous system.

“Gentle warming can include a slower version of the activity you’re about to do – it’s that simple! So cycle slowly before you turn; shallow lunges for lower body training, jogging a bit before a run.

“And always add dynamic and static stretches (both movements and movements that you hold).”

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