Getting back to the gym!
Returning to a workout routine when you’ve taken time off can be exciting and sometimes intimidating. In order to reintegrate your body back to gym intensity, here are some guidelines to keep in mind. (Just remember: it’s a process and it’s all about taking baby steps!)
First, what are the current movement requirements for an adult in each week of life?
- MINIMUM 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week (or a combination of moderate and vigorous activity).
- Complete strength training exercises for all major muscle groups at least 2 times a week.
Your level of progression is largely based upon your total time off, the reason for the break, and your level of fitness prior to it. What happens to your body when you take time off/come out of routine is your health is on the back burner. This is whether you’re back from surgery, work, children or COVID:
- Flexibility is reduced after 4 weeks of detraining by ~7-30%,
- Muscles start to atrophy after 2-3 weeks,
- Endurance performance decreases up to 25% after 3-4 weeks,
- VO2 max declines by 6-20% after 4 weeks of detraining,
- Your body looks smaller with less muscle glycogen stores.
Start with 50-60% of the intensity prior to putting your training on pause.
Cardio:
If you previously ran 10km, plan on covering 4-5 km, at a slower pace than you once maintained. Start with strengthening your heart muscle at 60-70% of your heart rate max (220-age). Ex. If you are 40 years old your max heart rate (HRmax) is 180 beats per minute (bpm) with a 60-70% HR of 108-126 bpm. The treadmill, crosstrainer, and stationary bike are great indoor alternatives to work at a steady state of cardio. When in doubt, a brisk 20 minute outdoor walk will help invigorate your mind and get your body moving again!
RT:
Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain. These muscles are important for basic everyday movement, as well as keeping your spine erect when at your desk – incorporate exercises that improve posture, develop core strength, and activate muscles throughout your gluteus and hamstring regions. Again, work at ~50-60% of the weights you completed prior to the pause. If you were bicep curling 20 lb at 12 reps 3 sets, start with 10-12 lb for 12-15 rep for 2 sets for the first 2 weeks and move up to 3 sets, slowly adding more volume.
It’s important to remember that your overall health is more important than your fitness goals. As gyms reopen, take time to allow your body to adapt. It’s a different body than when you left the gym. In time, you can get back to doing your best to stay both fit and healthy – and that’s the best goal anyone can have!
Author: Adriana Renton, Fascial Stretch Therapist