5 tips for getting back to the gym
This article was published by stuff.co.nz
Exercising in a pre-pandemic world was difficult enough. Now, we’ve been met with a plethora of even greater challenges, which, if you’re an Aucklander, include being cooped up inside your house for the better part of three months. I think we can all agree that the thought of participating in strenuous exercise again is an incredibly daunting prospect.
For some, this would have impacted your already stellar fitness regimen, and for others it may have hindered your progress in getting started. Wherever you’re at on your fitness journey, we’ve narrowed it down to the five most effective tips and tricks to getting you back on track.
Find your why
We are all familiar with the default motivators that get people into the gym; getting fit, looking good and being healthy. While there’s nothing inherently wrong with these goals, you have to dig a little deeper to truly identify your ‘why’. Every individual will have different reasons for wanting to adopt a healthier lifestyle, but if you identify what these are in a really meaningful way, you’ll become significantly more motivated.
Like all healthy habits, you have to want it for yourself. Start small and then work up towards the bigger goals over time, because unfortunately, you’re not going to see results straight away. You have to take the end-result out of the equation and learn to love the process.
EXPERT TIPS:
My why? Exercise releases so many endorphins for me that help to keep my mental health in check. When I’m working out nothing else matters, and I’m releasing any stress, anger and anxiety. So for me, with regular exercise I’m able to love myself more, because ultimately, if we can love ourselves we can love those around us.
Knowing your why will help you see exercise as a long term habit. A habit that has to become part of your daily life, a habit that you know will allow you to fight through your toughest days and shine on your brightest.
Finding your why gives you a better chance of consistently showing up for yourself for the right reasons. This is no summer shred, or get fit quick, it’s a commitment you make to yourself for life, a marathon not a sprint.
Personally, I never miss a Monday - I’ve set myself up for the best chance of success that week. I’ve got a run on the board.
When I lose my why and start feeling sluggish or down, I know I’ve just got to get the treadmill turning again. One workout at a time and you’ll work yourself back into a rhythm and start connecting with your why again.
Dwayne Rowsell, Former Black Sticks Player and Founder of Studio Box https://www.studio-box.co/
Talk to a professional
Once you’ve established why you want to get back into exercise, the first port of call shouldn’t be the gym, it should be the doctor's office.
Karen Litzy, a physical therapist and spokesperson for the Physical Therapy Association, says “you should always see your physician or physical therapist before going back to the gym.” They’ll be able to do a quick assessment of where you’re at in terms of fitness, strength and cardiovascular health to ensure a smooth and safe transition back into exercise.
This reassurance can do wonders for allowing people to feel that their bodies are fit and ready to get back into it.
EXPERT TIP: “I meet almost daily with a health professional such as a Physiotherapist or trainer, to stay on track with my fitness and rehab goals. Together we develop a programme that’s tailored to my specific needs, this helps me to perform better in the gym and more importantly on the field. This includes reviewing my plan week on week, To make adjustments that align with my goals. On any given week I can be doing acupuncture, massage and gym movements. All these aspects contribute to me performing at a high level.”
-Crusaders Halfback, Bryn Hall
Don’t go too hard too soon
If you feel like a few weeks off the gym makes you feel like you’ve lost months of fitness, you’re probably right. In fact, the president and chief science officer at the American Council on Exercise, Cedric Bryant, said that just a short time off the gym can undo some of the health gains you’ve made.
“A week of full inactivity is going to cause some detriment to your physical performance”, says Bryant. In a 2015 study published in the Journal of Rehabilitation Medicine they found that taking as little as two weeks off your usual exercise regimen can actually cause a substantial reduction in both strength and muscle mass, which takes considerably more time to gain back then it does to lose.
So essentially if you were a diligent exerciser pre-lockdown, don’t expect your body to pick up where it left off. Instead, opt for a more metered approach, and ensure you’re analysing which type of exercise you’re doing in the beginning to reduce chance of injury. Once you’ve earned back some of your base fitness, you can start to add intensity again. Everybody’s fitness goals are different, however the Department of Health and Human Services says that the average healthy adult should be aiming for around 150 minutes of exercise a week.
Expert Tip:
“Don’t go too hard, too fast, and pay attention to your alignment. I am a stickler when it comes to alignment of your body and technique during movement and exercise. It’s Better to do one really good rep, then 40 reps of poor technique, which can ultimately result in injury. Good alignment & technique will lead to better results that you are trying to achieve. You will maximise how your joints move, how your muscles fire and support your joints, you will allow for better circulation when your alignment is optimal during movement, and will improve your mind-body connection. So slow down, pay attention to where your body is in space and be well!”
Jill Somerville, Master of Physical Therapy and Founder of Cryo Health Solutions, Takapuna cryohealthsolutions.com
Don’t forget to stretch
Finding the time to workout is difficult enough, let alone allocating enough time for a proper recovery. This is why cooldowns and stretches often get a gloss over among busy individuals, if not skipped all together.
But unfortunately, what seems like a simple time-saver can actually end up being the undoing of your entire fitness journey. If you’re injured or in pain, it adds another reason to your already long list of reasons not to go to the gym. That’s why, once you’ve established a workout regime you think you can stick to, start carving out your recovery routine too.
This can range from online stretching videos you can do at home, to weekly sports massages. At the very least, it should include some form of daily stretches and adequate cool down periods after workouts. They might seem like a small point, but they all work to mitigate your risk of injury so you won’t have to take weeks off your workout routine and start all over again.
Expert Tip:
“With stretching, little but often makes a big difference. Try alternating focus areas when you stretch, to avoid adding too much stretch to a muscle. Sequentially work through the body over the week, for big flexibility results.
We’re used to stretching after a run or a high intensity workout, but stretching before is incredibly beneficial for the body. Muscles respond better to stress when they’ve been warmed up. Stretching before you head out for that run helps prepare the body for impact and helps your body stay at its fullest range of motion.
Try not to over stretch. You’re not looking to experience pain in order to improve flexibility, but rather finding that edge of tensegrity and moving into that sensation, and then back out.” Sarah Lindsay, Founder of SALA Yoga”
Sarah Lindsay, Founder of SALA Yoga https://sala.studio/
PRO LEVEL Expert Tip: “An often overlooked but important part of getting back into regular training is scheduling time for recovery.
Infrared saunas can be a powerful tool on your day off. You still sweat, your heart rate increases & your cardiac output increases however you get the added benefit of physiological changes that occur in your body with sauna bathing that promote a calming effect on the nervous system.
The heat from the sauna and stimulation of circulation induces muscle relaxation, relieves tension throughout the body and helps to destress the mind. There is also evidence that regular sauna bathing helps the body to adapt to thermal stress and may lead to decreases in cortisol (stress hormone) over time.
For the ultimate recovery, immersing your body in an ice bath after your sauna engages the parasympathetic nervous system, slows the heart rate down and increases heart rate variability (HRV). HRV is a measure of the balance between sympathetic and parasympathetic nervous systems and an overall indicator of health.”
Sara Higgins, Founder of Hana www.hana.nz
Mix it up!
Choosing an exercise you actually enjoy is crucial in determining your success (whatever that may look like to you). Now more than ever the fitness industry is transforming and evolving with a range of fitness offerings to suit everyone. If you’re not enjoying exercise, you’re probably doing the wrong type of exercise.
If high-intensity isn’t your cup of tea, try an online pilates class by Wild Pilates, or a yoga class at Studio Red. If that’s a bit slow for you, the immersive coloured lights and loud music at Studio Box might be more your thing.
The key here is that all movement is good movement, and whether you start walking to work or doing daily stretches, incorporating more activity into your daily life is never a bad idea.
EXPERT TIP: “Just like anything in life, variation is key! This is especially important when you are starting out or getting back into a regular fitness routine. Trying new forms of exercise will allow you to learn more about your body, get better results and ultimately find the combination that best suits your goals - which is different for everyone.
If you have struggled to get back into it , focus first on getting started with something familiar then slowly introduce new forms of exercise. Reducing boredom will also increase the chances of creating a healthy routine, long term. Mixing it up will help to reduce injuries by challenging the body in different ways and will allow you to stay active, without overdoing it.
I encourage you to find a fitness routine that leaves you feeling energised, rather than depleted and excited to prioritise yourself and your fitness. The best way to do that is to try new things!”
Laura Mohi, Founder of Wild Pilates.
Wildpilates.co.nz