Gyms across the world are starting to open up again. Some of my clients are ready to pick back up their routine or have already begun working out with their programs.
Although you do need to be careful and take precautions with exposure, one thing that we haven’t been told by our government officials is how to keep your immune system strong and stay healthy to reduce your chances of catching Covid.
Eating a healthy diet, getting sunlight, taking the right supplements, and working out regularly is more now important than ever.
If you’re comfortable with going back to the gym to get your lift on, then you’ll have to do to remember to take your time and not get crazy.
It’s very easy to get caught up and want to lift everything, train all the muscles and blast your whole body. But the problem with that is you’ll just end up being ridiculously sore and not be able to build and maintain a consistent habit of working out again.
This is especially true if you haven’t done much exercising during the last 13 weeks of quarantine.
When you’re going back into your routine, start off light and do full-body workouts. Go through all of the basic movement patterns to get used to moving and waking up those muscles that haven’t been used in a while.
These are the five basic movement patterns:
Here’s an example of a workout:
A1. Dumbbell Deadlift 3×10 reps
A2. Dumbbell Bench Press – 3×10-12 reps
B1. Cable Row – 3×12-15 reps
B2. Dumbbell Reverse Lunges – 3×10 each leg
C. Farmer’s Walk x60 yards
D1. Dumbbell Curls 3×12
D2. Cable Pushdowns 3×15
E. Plank – 3×45 seconds
Perform 3 full-body workouts in the similar template above and you’ll be able to get back into your fitness routine.
No matter what you do in the gym, the most important thing is consistency. Get your workouts in, maintain a routine, and you’ll be in shape in no time.