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Everybody's Gym

As we are coming ever closer to getting back into the gym, we have noticed an increase in people wanting to get back into exercise..

Is your motivation BACK!!

Here’s Exactly How To Ease Back Into Working Out…

If you’ve been hibernating through the lockdown (and who could blame you?), the thought of getting back into a regular fitness routine can seem a bit daunting. And while there’s no way around it—when you’re not in the habit of working out, you lose progress — don’t be deterred from sweating it out. Challenges can be a good thing!

1. Don’t overdo it right away.
Doing too much too soon can overwhelm you mentally and a rigorous routine may eventually feel like too much to deal with, which in return make you feel defeated. Understand that you’re probably not going to be as fit as you were, and that’s OK. You can start with just 10 minutes a day, the goal is just to get moving more. People have a tendency to overdo it initially, and they end up [with injuries] because the body is not prepared for the extra activity. Low-intensity workouts are a good way to reintroduce the body to activity, frequency, and duration.” After a week or two, you can bump up the intensity, as long as you’re not losing form.

2. And begin with what works for you.
Do you only feel comfortable committing to one or two days a week initially? Great! Mark it on your calendar and stick with it. Don’t feel like you have to immediately start logging five to six gym workouts per week. You can’t get to three to four days a week without mastering day one, so just start. As you get comfortable, try to work your way up to four days a week. The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency.

3. Make sure your workouts include three key components.
When you’re getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. Combined, all three components will give you the most longevity with your goals. And always remember to go at your own pace and listen to your body. Here’s what a perfect week of working out looks like.

4. Don’t forget to take those rest days!
Another reason not to jump into a six-days-a-week workout routine: Recovery is part of being active. When you take a day off, your body isn’t. It’s actually working very hard to repair and replenish itself after all the work you put it through. Rest days are key to long-term wellness. This is a lifestyle you’re creating now, so be realistic about your frequency.

5. Start your workout with a good warm-up and end with a good cool-down.
A good warm-up preps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate. Don’t cut corners here: “Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are going to be tight and achy for 24-72 hours after your workout. (You may also experience this is you work out regularly but up your intensity.) “A proper cool-down session can reduce some of this soreness.”

6. And spend a few minutes stretching.
Speaking of tightness, stretching is especially important when you’re getting back into a fitness routine. A good warm-up includes dynamic stretches. And when you are done working out, finish with some more stretches.

Everybodys Gym Team


Everybody’s Gym is a local friendly Spalding Gym. A gym for Everybody!

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Monday – Friday: 06:30 – 21:00

Saturday: 08:00 – 14:00    Sunday: 08:00 – 14:00

Bank Holidays: 08:00 – 14:00

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