The COVID-19 pandemic forced many people to stay at home. As a result, many took a long break from working out. Although the quarantine has been lifted, some find it difficult to return to the fitness center. Here are some tips for a safe return to getting in shape after the pandemic.

How to Return to a Fitness Center After Quarantine

1. Start Slow

After a long break from working out, your body goes through a process called reversibility, wherein you lose the effects of training. As a result, your fitness and exercise levels drop, characterized by reduced muscle strength and composition. Although you may still feel fit, going back to your former routine can lead to injuries. Start with an easy exercise to re-introduce yourself to training. 

For example, try light jogging or brisk walks to keep your body moving. If you’re weight training, begin with one to two sets of 12 to 15 repetitions of exercises such as push-ups and lunges to improve strength. Then, gradually increase the intensity levels throughout the first eight to ten sessions upon your return. 

2. Rest

Your muscles may experience soreness for about 12 to 72 hours after your workout. This phenomenon, called DOMS (Delayed Onset Muscle Soreness), results from small muscle fiber tears. 

As a result, giving yourself more time between workouts helps your body repair and recover. If you want to maximize your training, target various muscle groups on different days to take less rest. However, consider at least one to two days a week of rest to prevent injuries.

3. Get a Personal Trainer 

Aside from accountability, personal trainers can support you with an individualized training plan to help you reach your previous fitness level. For example, they can identify weaknesses in your muscle groups and design a fitness program to strengthen those areas. 

Additionally, they can support you by setting attainable goals based on your abilities and current performance level. This can help keep you motivated on your fitness journey.

If you’re looking for a fitness center after a long break, check out Flex House Gym in Gilbert, AZ. This fitness center provides a welcoming environment for all gym-goers, from bodybuilding enthusiasts to clients on their weight-loss journeys. Additionally, they offer small group training sessions and corrective exercise plans. Call (602) 800-1296 today to get started or visit the website for more about training services.