With gyms finally opening up in Malaysia, gym goers can't wait to get back into the gyms and start training. Our Personal Trainers have compiled a list of tips for you to remember when restarting your training / nutrition routine
1) Start slow -
It's easy to get over excited about getting back into training and load up the same weights you were using pre lockdown, but this could lead injuries or poor technique.
Remember that each movement is a skill like riding a skateboard or playing the piano, the less you practice the worse you get.
After 4 months of sitting around in a lockdown, your body needs time to relearn the skill of executing these movements properly again. Drop your weight to 50% of what you were lifting pre lockdown for 2-3 weeks. Slowly increase intensity over the following weeks.
2) Listen to your body -
If you feel something is not right, don't try to push through the pain. If you've been in the gym long enough at some point you've probably heard someone say 'No pain, no gain'
This is leads people to sometimes push even through injuries creates further problems down the road. Learn to differentiate between 'good' pain and 'bad' pain.
If you feel something doesn't feel right, stop and get it checked (eg get someone to check on your form)
3) Get enough rest -
Space your training sessions apart to get enough recovery. After 4 months of MCO your body is going to feel soreeee after your training.
Try to get at least 48 hours of rest between each session and get at least 7 hours of sleep.
4) Warm up and cool down -
Take the time to warm up before each session. Although most people like skip this step and move straight to the lifting, this could lead to injuries that could potentially keep you out of the gym for another few days, weeks or months.
Take 5-10 minutes of at the beginning and end of your session to warm up and cool down with some mobility work and stretches.