Covid-19 is one of the world’s most dangerous diseases that shook the entire economy. Apart from this, COVID-19 has the worst effect on the Gym & fitness industry. Where people used to come to improve their health & immunity system and some people lose their unnecessary weight or building muscles here are some guidelines- How to Start Workout at Gym After Lockdown COVID-19
Because of this coronavirus, everyone missed their goal. Some people were doing exercise at home and some were not doing it. They were living a sedentary life. However, your workout routine at home may not have looked the same as your routine at the gym.
How Do I Start Workout at Gym After Lockdown COVID-19?
If you were living a sedentary lifestyle due to coronavirus, then you have to make sure how flexible your body is. Because during Lockdown you spent the time in only a few meters of your place. Due to this your body, muscles, and joints lose strength and become stiff.
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First Start Stretching Your Body:
Before joining the gym, it is necessary to make yourself flexible by doing a little stretching so that you are not injured at the time of exercise. And if you had some daily exercise in lockdown then you do not need to worry because your body’s strength would have decreased but not the flexibility as before.
What Exercise did I do on my first day at the gym after Lockdown COVID-19?
When you exercise on the first day in the gym, do exercises according to your body because your body does not have that strength training you used to do in the gym for 1 to 2 hours earlier.
To avoid injury, do endurance training in the beginning because endurance training provides to your body with more energy, stamina and strength. This exercise you can do for a long time and without tired. it is also called aerobics exercise.
Below are examples of five top exercises that can help you improve your muscular endurance. They require no equipment and you can do them at home or the gym.
5 best Endurance Exercise that improves your stamina and strength.
Plank is a beginner-level effective exercise that works on your overall body. It is good for calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body
. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.
2 – Body Weight Squats:
Squats are one of the most commonly practiced exercises in the compound moment, involving multiple joint invoices. squats not only tone your legs but also increase the overall strength of your body. squats work up your quadriceps, hamstrings, calves, abdominal muscles, lower back, and your butt too.
3 – How to do Push-Ups :
Traditional push-ups are beneficial for increasing upper body strength. It works on the triceps, pectoral muscles, core, and shoulders too. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Push-ups are a fast and effective exercise for building strength.
4 – Lunges Workout at Home
A proper lunges posture helps you achieve a stronger and more strengthening core. This workout engages your core and abdominal muscles. It helps you build stability when you move your hips up and down. Lunges work on your quads, hams, and glutes. A stronger core allows you to deal with lower back pain, improves your balance and posture too.
5 – Last Exercise Sit-ups:
Sit-ups are a very effective workout for burning abdominal fat. It also improves your core strength & tones your abdomen. Sit-up is similar to crunches but it has a full range of motion.
40 Minutes Body Split Workout
Mix workout schedule: If you did a home workout in Lockdown or you used to do intermediate-level training first, then follow the mix workout schedule the first week in the gym.
After leaving strength workouts for a long time, your body is not used to separate muscle workouts, and over time your strength also decreases. Mix workouts help make your body habitual and the next day prepares you for a workout.
Split workout schedule
It is difficult to get the body back to the previous routine after quitting workouts for a long time. After the first day of training, the next day the body becomes tired, pain, and in muscle soreness. Due to this, it is difficult to go to the gym for the next day.
By following the split training plan, the body gets to rest in the middle, so that the body gradually becomes workout habitual.
The biggest benefit of a split training plan is to save your time. After being away from the workout for a long time, it is difficult to find time for the gym in your lifestyle again. If you also have difficulty saving time for the gym in your time table since Lockdown, then a split plan is the best option for you.
What Should not do Workout at Gym after Lockdown COVID-19?
1 – Deadlift: –
The deadlifts are one of the best effective compound exercises that work on the overall body part with multi joints. After leaving exercise for a long time, the body loses flexibility, strength and joints get stiff. The body is less strengthened and flexible than in the first level, due to which deadlift has more chances of injury.
2 – High-intensity interval training (HIIT):
High-intensity interval training (HIIT) is an advanced level of training that is not done to beginners. If you used to do an advanced level workout before lockdown and did not do it for a long time, then direct HIIT can be harmful to you. Your body becomes weak for a long time, leaving the advanced level training so concerned expect to be at the same level you were before.
3 – Single Muscle Workout:
If you are thinking to train a single muscle on the first day in the gym, then you are going on the wrong track. After a long interval, join the gym again and in the beginning, when you train a particular muscle, then muscle fibres become more torn which takes much time to be repairer. Due to this, it is difficult to go to the gym the next day.
4 – Group Classes:
When the gyms open after COVID-19 Lockdown, you have to avoid the crowded area, because the coronavirus is not completely finished yet. In such a situation, avoid joining a group class. In a group class, you know 10 to 15 members are exercised and not any individual person. So do not use crowded areas for exercise.
5 – Running:
If you like running more and want to beat it again after a long time at the speed at which you used to run before, for this you should walk at a slow pace for the first few days and then slowly go back to your old speed level.
The most injury while running is in the ankle, legs, or knee when a person does not run for a long time and then suddenly runs at a fast pace after walking a little distance. We recommend starting at a low speed initially.
What precautions should I take in the gym after COVID-19 Lockdown
From the cases of the corona outbreak, it has been found that this virus is mostly caused by a person or things coming from outside. In this case, it is very important to sanitize things along with themselves. If you are in the gym, before touching any machine, sanitize it, or use gloves.
- Touch the eyes, nose, ears, mouth, etc. only after washing hands with soap.
- Ask everyone to maintain a distance of one meter or more when going to the ground.
- Stop sharing each other’s diets. If possible, keep the towel separate.
- After touching the table-chair, door window, staircase, grill, wash your hands.
- Always cover the face with a mask or cloth.
- Keep a small sanitizer in the pocket so that you do not have to wash your hands frequently.
- Take a shower after the workout to remove the germs from your body.
- Always keep an extra t-shirt in your gym bag.