Weight for it….Eight tips to get back into fitness

There have been many challenges since COVID-19 reared its ugly head. Staying fit and healthy could be one of them for you.

Perhaps you easily embraced the change to your routine, continuing to work out from home at the ‘virtual’ gym or tuning into a YouTube workout.

But if you’re ‘tuning in’ has been more focussed on the next episode of ‘Tiger King’, here are a few tips from our personal trainers at the Manly Aquatic Fitness Centre to ease you back into a regular workout routine.

1. Don’t overdo it right away

Don’t feel that you must train every day of the week. You might start with two sessions a week and then build up to a few more over time. Low-intensity workouts such as Swimming, Yoga or Pilates are a good way to reintroduce your body to be more active. After a few weeks, you can then start to step up the intensity.

2. Be consistent

Your body will respond to consistency over time, with results coming faster if you keep up a regular pattern and frequency to your workouts.

3. Mix it up

To get the best results, your exercise plan should combine a mix of cardiovascular endurance, resistance training, and flexibility. But most importantly, remember to go at your own pace and listen to what feels right for your body.

4. Rest days

Even when you take a day off, your body is still working hard to repair and replenish itself after its workouts. Rest days and recovery are an important part of your key to long-term wellness.

5. Warming up and cooling down

Regardless of the type of workout, warming up is an essential part of ensuring your body is primed and ready for action. It might include some simple movement patterns, a gentle jog on the spot until your heels are tapping your butt, or moving from plank to downward dog to warm up your shoulders and core.

And just as important is the need to cool down with a few minutes of stretching, which will help to support and strengthen muscles and reduce your chance of injury.

6. Workout with a friend

Finding a gym buddy can be an important motivator. You’re much less likely to skip your workout when you have a friend counting on you to show up. It’s also a great opportunity to combine your workout with a bit of a chin-wag. A partner can also keep you accountable when you are ready to throw in the towel. 

7. Set goals

Set a S.M.A.R.T goal, namely one that is ‘specific’, ‘measurable’, ‘attainable’, ‘realistic’ and ‘time-sensitive’. A goal to ‘get fit’ is not enough. How will you track your progress and know when you have reached your goal? A measurable goal might be “I will be able to run 5km in 3 months” or “I will lose 2 cm off my waist circumference in 2 months”. There are also many apps you can download to help track your goals.

8. Wearables

Currently the number one fitness trend in the world.  Invest in a wearable, this will enable you to track your progress, hold yourself accountable, and review your overall performance.

Also, don’t forget to continue to maintain social distancing rules, always bring a towel and water bottle and wipe down equipment after use.

And remember it’s ok to feel discouraged at times. Go easy on yourself, then refocus on your goal…you got this!