If you have been out of the loop for a while, it’s important to take some extra precautions when it comes to protecting yourself from injury. Before beginning your new workout routine, consider these tips to help prevent any unnecessary pain and setbacks.
Warm Up
It’s essential that you begin each session with a warm-up in order to prepare your body for physical activity. Sydney Injury Specialists recommends including dynamic stretches such as arm circles, jumping jacks or leg swings. Additionally, you can add in 5-10 minutes of light aerobic activity like walking on the spot.
Gradual Increase in Intensity
When first starting out, focus on form over intensity and gradually increase reps and load week by week. This will give your body ample time to adapt and prevent you from pushing too hard, too soon.
Proper Equipment
Ensure that all of the equipment you are using is in good condition and fits properly before beginning your new workout routine. Shoes should be supportive and comfortable, and any other gear such as gloves or straps should provide a snug fit without restricting movement.
Listen to Your Body
It’s important to listen to your body while working out, especially when returning after a long break away from exercise. If something doesn’t feel right, stop the exercise and assess what has happened before continuing further.
Work with a Professional Trainer
Consider working with a professional trainer, especially if you plan on doing a lot of weight lifting. They can teach you the proper technique, provide feedback, and spot any potential risks before they happen.
Rest
Make sure to get enough rest and recovery between workouts. This helps repair any damage caused during exercise and prevents both injury and burnout. By following these tips, you can help ensure that you stay safe throughout your fitness journey.
Beginner-Friendly Workouts
If it’s been months or even years after your last workout, consider yourself a beginner again just to be safe. Here are a few workouts you can do if you’ve been out of the gym for a while.
Yoga
Yoga is a great way to stretch and strengthen the body, with different levels of intensity available. This can help both improve flexibility and build muscle in a safe manner.
Low-Intensity Cardio
Low-intensity cardio, such as walking or light jogging, is a great way to start building up your endurance without putting too much strain on the body.
Bodyweight Exercises
Bodyweight exercises like squats, pushups, sit-ups and lunges are all effective exercises that don’t require any special equipment or knowledge of technique – perfect for the gym novice!
Resistance Bands
Resistance bands are an inexpensive and versatile piece of equipment that can help you build strength and tone muscles without the need for weights.
Swimming
Swimming is a low-impact exercise that gives you a full-body workout. It’s also great for cooling down after more intense sessions.
Walk on the Treadmill
Walking on a treadmill is an easy and convenient way to get your cardio in, with the machine helping to regulate your intensity.
These tips will help you safely transition back into physical activity and minimise your risk of acquiring an injury. With the right mindset and by taking it slow, you’ll be on your way to achieving your fitness goals in no time.
