For those who have used life in lockdown to hibernate, making steps to returning to activity will need to be measured.
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Last week I mentioned the likelihood of some winter sport on the horizon. Some training is already happening in a modified form. And while some will have managed to maintain a good base level of fitness through being active during living in lockdown, actually playing sport will be a big step to take and an even bigger one for those who have been inactive.
This is definitely a time to adopt a tortoise-like approach rather than a hare-like one. Success is more likely to come to those who return slowly and steadily than for those who adopt a gung-ho, quick and careless, making up for lost time mindset.
Dave Naylor, senior physiotherapist for Ethos Health, says there are many factors to consider when returning to sport or activity after a period of hibernation.
"Being away from your sport or exercise routine during the last couple of COVID months means you're probably very keen to return to your previous gym or training routine," Mr Naylor said.
"But trying to pick up where you left off is likely to see you hurting yourself or getting so sore that the next time you train you are more likely to be injured. And that means further time off."
By starting slowly and building your fitness level back up over a period of time you will give your body time to adapt to training.
"Connective tissues need to re-strengthen, and you need to rebuild your cardiovascular fitness," he said.
His tips to avoid injury include:
Planning. Have a weekly plan that can be broken down to manageable sessions. And stick to it.
Setting goals. That is ones that are achievable and realistic. These may differ from team training to individual sports/gyms.
Structuring your sessions. Incorporate a dynamic warm-up, skill sessions, higher intensity midway through your session, and an effective cool-down to finish.
Preparing. Sleep, nutrition and hydration are all crucial for performance.
Recovering. Foam rolling, stretching and water-based recovery are all useful in helping your muscles and body recover.
Loading. Make this progressive to avoid unnecessary injuries. Building up around 10 per cent per week is a good rule of thumb to follow.
Some of his other suggestions are:
- Train like you were a beginner, though your progress will generally be much faster as you should have built a base to work from prior to the COVID-enforced break;
- Keep your intensity low (around 50 to 60 per cent). You can gradually increase your resistance as long as you are not too sore. Your body needs time to recover, so don't go too heavy too fast;
- Don't do too much in the first week. Be progressive. If you place too much load or demand on your body too early, you run the risk of injury and regressing;
- Incorporate flexibility workouts into your routine. This helps to increase blood flow and circulation in conjunction with assisting range of motion and joint mobility. Flexibility routines tend be overlooked in fitness routines, and establishing these protocols early will help your body readjust to the extra demands that a return to physical activity and conditioning bring;
- Each sport or gym training program has its own in-built and individual demands, so be realistic.
On another note, winter's arrival today does not necessarily mean your daily activity needs to be put on hold.
It may, however, mean rethinking or readjusting your fitness routine.
I am a habitual morning exerciser. If I don't exercise first thing then the likelihood that I will exercise that day decreases with every hour that passes.
But, with less light hours in the day it can become more difficult, or less appealing to exercise then, especially if outdoors.
If you are planning on being outdoors early morning or in the evening to train, find somewhere that is well lit for safety. Wear bright or reflective clothing so you are visible and wear layers that can be gradually shed as your workout progresses.
Warm-ups and cool-downs are an imperative part of any form of exercise, so don't let them fall by the wayside.
And don't forget to stay hydrated. This can become an afterthought in colder weather.
At-home workouts
(20-30 minutes)
Option 1 (lower intensity): 10 squats, 10 walking step-ups, 10 lunges each leg, 10 push-ups, 10 horizontal rows, 20 opposing arm and leg extension, walk around the block. Repeat twice.
Option 2 (moderate intensity): 15 squats, 15 dead lifts with a row, 15 lunges each leg, 15 push-ups, 15 renegade rows, 15 star jacks, 15 crunches, 15 glute bridge. Repeat with 10 of each. Repeat with five of each.
Option 3 (higher intensity): Circuit, 45 seconds on, 15sec off. Perform three times through. Squats with alternating single-arm press, running/skipping, step-ups or box jumps, running/skipping, diagonal lunges, star jacks, dead lift with row, 2 push-ups with 10 mountain climbers, running/skipping, hover/plank.
- Renee Valentine is a journalist, qualified personal trainer and mother of three. r.valentine@newcastleherald.com.au
