Having Trouble Getting Back into the Gym After Quarantine?

We couldn’t be more excited about the gyms opening up! What we have to deal with now is recovering from COVID-19 and being on a physical break for the last few months. Getting back into the gym and back on track with our everyday life can create a challenge.

One of the challenges of returning to exercise after being in quarantine is listening to our bodies. When you begin your workouts after being stagnant, it’s best to start at 50% then move up. Feel your body out and see what it can do. We have seen many people get into the gym and give it what they used to, to only end up hurting themselves in the end. Only do what you can handle. When returning to fitness after time away is to phase in fitness gradually on a week-to-week basis. By 4 weeks or so, gradually work your way to 100 percent your exercise capacity.

People who are middle-aged and older have seen a high likelihood of cardiac complications, heart inflammation, and heart arrhythmia. (Arrhythmia is a problem with the rate or rhythm of the heartbeat. During an arrhythmia, the heart can beat too fast, too slowly, or with an irregular rhythm.) People with these symptoms must address their cardiac issues first with a cardiologist and their primary care physician before engaging with mild to vigorous fitness behaviors. It’s smart to get your heart health checked out and make sure you’re medically in the clear before returning to exercise. Your primary care provider will help you devise a tailored plan to be active while still protecting your health.

When you get back into the gym start with a light cardio workout. A brisk walk on the treadmill or light resistance workout on the elliptical is a fantastic way to begin. 

Cardio workouts strengthen your immune system, boost your cardiovascular health, burn calories, helps regulate blood sugar, lowers blood pressure,  and make everyday tasks a lot easier. Youll start seeing a significant difference just after 4 weeks. 

Switch up your routine to stay motivated, work new different muscles, and reap the best cardiovascular endurance results. Changing your workout will shock your muscles and keep your body guessing. 

When starting, you will want to try low-intensity cardio workouts. You may not break an intense sweat every time but it will get your muscles back into the routine and not leave you wanting to stay in bed all day. Begin by finding a comfortable stride on the elliptical and not raising the resistance too high, or try starting with a brisk walk on the treadmill. Go for about 30-40 minutes 1-3 times a week. To make things even easier and go by faster, pair it with your favorite TV show, podcast, workout playlist, or gym buddy conversation.

On week 3 or 4 you can begin trying high intensity shorter cardio workouts. Some high-intensity workouts are burpees, jump rope, stair climbing, and jumping jacks. Each altered a little to meet your level of fitness. These workouts can be utilized a few minutes at a time. Workout for 2 minutes then take a 4-minute break. Get back to the workout for 1 minute and take a 2-minute break. Then try one more set for 30 seconds and you’re done! Try this type of workout 2/4 times a week once you feel more comfortable. 

For more information on how to get started after quarantine feel free to ask any one of our front desk professionals or personal trainers.