Easing back into the gym 🏋️ The excitement of being back at the gym was easy to see on everyone’s smiling faces as we reopened a week ago. Even though we are so happy to be working out together again, it’s important to make sure we don’t overdo it and give our bodies more than they can handle currently.
Here are 4 simple things to help keep your body running efficiently while maximizing the results from your workouts!
1. Listen to your body
It’s going to take some time to get re-acclimated to all of the exercises and styles of workouts that we missed out on during quarantine. No matter what you do, you will be pretty sore the next day! If you are sore to the touch or make a pain face every time you sit on the toilet/reach overhead for the cabinet, it would be smart to take a rest day.
2. Get in plenty of protein
Protein is a crucial macronutrient that helps with muscle repair. Not getting in enough can cause the process to take longer, thus keeping you sore for longer. The minimum protein requirement for an average adult that does weight training routinely is around 0.8-1.2 grams of protein per pound of bodyweight.
3. Sleep more
The average person needs 7-9 hours of sleep each night to promote optimal health, ESPECIALLY for those that perform intense workouts. Even if your body gets by on 5-6 hours of sleep, not getting at least 7 hours can affect your recovery, metabolism, workout performance, and increases the chance of injury. Try to not drink caffeine past 2 pm and go to bed a little sooner to help your body get longer, quality sleep.
4. Drink lots of water
Not getting enough water can have a serious impact on your physical and mental capabilities. Being dehydrated can cause lightheadedness, muscle cramps, and decreased energy levels. On top of that, if your body is dehydrated less water will be transported into your muscles, thus allowing down muscle regeneration.
Be sure to take care of your body and it will be back to its strong self in no time, and then some! 💪🏼