As Arizona businesses re-open, The CORE Institute, which has at least four locations in Peoria, is offering tips for a rewarding return to the gym.
Dr. Michael Rose, a sports medicine specialist at The CORE Institute, wants everyone to have a safe and productive return to the gym, and that means being aware of the body and its limitations after being less active over the few months.
Physical activity plays an important role in the overall well-being of the body and mind. However, now that gyms have reopened the most common mistake people make is immediately trying to get back into the same intensity and duration of exercises as they were doing before the stay at home order, Dr. Rose said.
“Our bodies need time to build back up to the previous level of fitness and this should be done gradually over a couple of weeks,” he said.“We are telling our patients to start slowly and let their bodies tell them if they are doing too much. A day of soreness after a workout is normal, but prolonged soreness for multiple days likely means a person overdid it.”
Dr. Rose explains that jumping back into cardio, weightlifting, boot camp and other classes can cause injuries ranging from tendon/ligament tears to extensive muscle breakdown that could cause organ damage. He says it is best to start with a combination of cardio and low impact resistance training, such as a stationary bike, swimming, bodyweight resistance or low weight dumbbells. Anyone with pre-existing conditions or injuries should make sure they get clearance from a physician before heading back to the gym.
Below are five ways to safely get back into motion:
“Exercise is important, so if you can comfortably and safely return to your previous routine you should, as it will lower stress, improve mood and enhance sleep. Stay safe and keep life in motion,” Dr. Rose added.
If there is prolonged pain or numbness after the workout, see a doctor.