6 Easy Steps to Get Back to Peak Fitness After Quarantine
Date : Apr 20, 2020
Author : DR Armed Zayed
Lockdown will take a toll on your fitness routine. In just under two weeks, you will notice a loss of peak in your physical performance. This is to be expected.
Since more than 16% of U.S. adults have turned to watch online fitness videos to get a good work out, and others have ditched exercises completely, it’s no wonder why you’ve lost that energy and enthusiasm to exercise.
According to WHO (World Health Organization), COVID-19 will have a major impact on our mental health, particularly anxiety from social distancing. So, it makes sense that finding the willpower to get back to exercising will be tricky.
Of course, the lockdown won’t last forever, which is why it’s super important to know how to reach peak fitness. Figuring out the best fitness routine for your mind and body can be super hard to do, especially after taking a break for a month or two.
But, if you know the right tricks and the proper methods, you will start exercising in no-time. That’s exactly why we’ve decided to create this ultimate back to the gym guideline. Here is everything you need to know on how to reach peak fitness and get ready to exercise after quarantine.
Why Should I Exercise When My Body Can’t Handle It?
In just three weeks, you will notice a sudden drop in fitness power from 5% to 10%. In two months, you will completely lose all the effort you’ve gained with regular exercise you had before the lockdown.
But, in all this mess, there is one good thing – your endurance and muscle strength won’t vanish. What most people don’t know is that our muscles retain a fitness memory for many months.
So, even though you think you are not ready or capable of getting back to training, you are. In fact, starting your exercises will now be more important than ever.
According to the National Institutes of Health, regular exercises boost out mental health by enhancing cognitive functioning, self-esteem, and reducing depression, negative thinking, and anxiety. But, it’s also shown that it will soothe the symptoms of social withdrawal.
How to Reach Peak Fitness in 6 Steps
What started with a couple of days turned into weeks, and now months, the lockdown has left fitness enthusiasts stuck in their homes. As a result, many have ended up sacrificing what they enjoy doing the most – exercise. But don’t worry, you can still get back where you left off. Here are six handy strategies to try that will help you get back to peak fitness.
1. Consult Your Physician Before You Make a Move
According to the Mayo Clinic, it’s very important to check in with your doctor, especially after being sick, to see whether or not the body is completely healed. You have to be sure your body can handle training and be stable. Remember, exercising at the gym can be taxing for the body if it’s not properly healed. So, do consult with your primary care physician before you start your fitness routine.
2. Take It Slow
According to Elissa Linderman, an experienced athletic trainer, it’s crucial that you start with the basics. That way, you won’t injure the body.
After taking a long break, particularly with the lockdown, high or moderate training, like weight lifting, for example, will be super hard to do. Instead of going for something you could have done before the lockdown, you need to do something you can do now. So, start slow. Create a realistic routine. Then, slowly increase the intensity and take on slightly more challenging fitness goals.
3. Create a Training Plan
It might sound banal, but with a training plan, you’ll be able to get a general idea of what you should do to achieve your goals. Your body needs to learn to be flexible again. While the results can’t be noticed overnight, you can plan your exercises ahead and make sure you don’t miss a single day.
So, let’s say you are a runner. You used to run for 20 miles almost every day. If you want to get back to your highest peak, you need to start slow. For example, for the first couple of days, set a running goal for 3 miles. Then, slowly increase it to 5 miles, then 10, and so on. Do have in mind; however, you may not be able to handle the exercise every single day, so feel free to take breaks.
Once you’ve reached your goals, reward yourself for all the effort. This will give you a solid motivation boost.
4. Invite Someone to Exercise With You
Social isolation can be a serious problem, which is why it’s a good idea to take a friend with you after the lockdown is lifted. Not only will they keep you company, but they will also help you stay motivated. According to research, hanging out with a friend when exercising can help you de-stress and enjoy the workout, making it less likely for you to give up halfway. This is extremely useful since, after the isolation and quarantine, you will need all the emotional boost you can get.
5. Instead of Weightlifting Try Exercises That Benefit Your Mind
Your mind and body are equally important. But, with the long fitness break, you will need to try exercises that are less exhausting and difficult to complete. So, instead of squats, use the treadmill, maybe take yoga or Pilates classes. There are plenty of options you can try that won’t feel like a chore, but will still give you the effect you need. Basically, you are replacing the hard work with more therapeutic workouts, at least for a short while. After you notice your body can handle more, you can always get back to it.
6. Have Complete Awareness of Your Wants and Needs
To reach peak fitness, you need to be consistent and aware of your needs. What works for someone else doesn’t mean it will work for you. This is absolutely normal. Not everyone’s body is tailored to work the same way.
For a successful fitness journey, you will need to be aware of what you can and can’t do, so that you won’t over-exhaust your entire system.
Besides, the harder the exercise is to complete, the less likely you’ll be motivated to get it done. That’s why you shouldn’t compare yourself to others. You should do what makes you feel happy and healthy, even if it means taking on a less taxing fitness routine.
Re-kindling your fitness routine may not be a breeze, but it’s absolutely worth it. You will be doing some bench presses or short runs, but soon, you will start to reap the benefits. Just take your time, build your muscles, and let them slowly adapt to the change. As long as you are consistent, dedicated, and bent-on making it work, you will restart your exercising routine in no-time.
Have you tried any of these tricks before? Share your thoughts in the comments below.