How To Effectively Workout After Covid-19 Lockdown ?

How to Effectively Workout at the Gym after the COVID-19 Lockdown without Harming Yourself

After several weeks of going on total lockdown, it is exciting to see that things are getting back to normal in many countries of the world. Even in India, gyms are reopening and fitness lovers are happily going back to their workout routine. However, as you are returning to the gym, it is obvious that your workout routine at home may not be the same as what it looks like at the gym.

In this post, we will be giving professional answers to all the questions you might have in your mind about returning to the gym. Remember, your welfare is always our priority here at Aesthetic Nation, so we care about you getting back to your normal routine without injuries.

How can I get back to my regular gym life fast after a long time of being sedentary?

The first thing you should bear in mind as you are going back to the gym is that there is no real quick way to getting back to your normal workout routine without injuring yourself. The best you can do is to take things slow and steady until you get back to your regular workout routine.

If you have gone completely sedentary during the lockdown, you might need to start slow with reduced weight, reduced reps, etc. and don’t forget to listen to your body all along the way.

Going back to the gym after COVID-19: are there any exercises I need to avoid to prevent injury?

During the time you have been away from the gym, you definitely must have lost some of your strength. While some exercises might be great on their own, they may be too high for you during this time of little strength. Below are some exercises you might need to stay away from until you regain full strength:

  • Shoulder press: this type of exercise puts lots of stress on your shoulders. It might lead to injury if you go for such at this time.
  • Deadlifts: deadlifts require technical skill to be able to do it properly without injury. Now that you have lesser strength, you have more chances of sustaining injuries like back pain. So, we will advise you to start with reduced weight after the lockdown.
  • Running: if you haven’t run for a long time and jumps up running for too long, your chances of sustaining foot, ankle, or knee injuries is very high. If you must run, begin with a reduced pace and for a shorter distance. From there, you can gradually increase your pace until you get back the distance and pace you were used to before the lockdown.

How much exercise is too much after the lockdown?

The answer to this depends on if you have been to continue your workout routine while you were at home during the lockdown. But if you have been sick during the lockdown and gone into quarantine or isolation, you might need to take things slow.

Focus on low weight, low reps, and always listen to your body. If you push your body too hard, you might sustain an injury in the end.

Going back to the gym: do I need to drink more water than before?

Staying hydrated is very important as you all are returning to the gym. When you are hydrated, your body will run at its best. The more water you will need to drink will depend on how much physical exercise is on your way. The more you sweat, the more water your body loses. So you need to drink more water to complement that.

Do I need to stretch more?

One important aspect of your workout routine is stretching. If you have continued your regular workout during the lockdown, then you might not need to stretch more. Just continue to stretch. Either before, during, or after the lockdown, we should all be stretching as regularly as we can.

How much should I reduce my reps and weight after the COVID-19 lockdown?

If you have had to stop or limit your workouts during the COVID-19 lockdown, it might be necessary that you reduce both your reps and weight. This is even more important if your workout routine involves lifting weights.

But how much should you reduce your weight and reps to prevent injury? We recommend you begin with half the weight you were used to and gradually increase it by a small amount each time. In order to avoid injury, you might need to do this for the next 4 to 6 weeks after getting back to the gym.

However, if you are over the age of 50, we will recommend you reduce both the number of reps and how much weight you lift. That is because you are more prone to injury at this age.

Wearing a mask at the gym: will it affect my breathing or workout?

To prevent the spread of the virus, it is important that you take proper precautions and wear a mask while working out at the gym. If you are doing a light workout and you don’t have cardiovascular or respiratory conditions, wearing a mask at the gym won’t be much of a concern. But you may notice your body temperature rising or becoming fatigued faster.

But if you are doing high-intensity workouts, wearing a mask might affect your breathing and hamper your workout. During these types of workout exercises, your breathing rate increases, and hence your body’s demand for oxygen increases. This could make you dizzy, feeling faint, or getting tired quicker.

Since you still need to use your mask now, what you can do is to go outside when about to do cardio exercises or maintain a safe social distance.

How to prepare yourself for going back to your normal workout routine

Getting back to the gym after weeks of lockdown may not be as easy as you thought. It requires you to prepare yourself both physically and mentally for the journey. Below are some ways you can prepare yourself for the best:

  • Always stay hydrated: remember your body performs best when it’s hydrated.
  • Start slow: if you have been away from workout for so long because of the lockdown, you will need to start slow. Reduce your weight and number of reps.
  • Get comfortable gym wears: if your wear is too tight or too loose, it will definitely affect your workout. Get comfortable and effective gym wears to help complement your effort after the lockdown. Of course, you can always count on our store for that.
  • Keep stretching: to avoid injury, you need to regularly stretch your body.
  • Pay special attention to your body: your body will always tell you when you are going overboard. So always listen to your body to stay safe and avoid injury.

    1 comment


    • Johnny

      Hmmm… Excellent post and right on time!


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