![]() ![]() In addition, spend time on your foam roller to release any tight muscles and connective tissue. On the off days you’re not strength training focus more on stretching and mobility. In both instances, 3 days a week is plenty, eventually progressing that to 4-5 days if and when needed. Begin with bodyweight exercises like push-ups, squats, lunges and split squats before moving to machines or free weights. Increase the amount of resistance each week by about 10 percent for lower body and 5 percent for upper body exercises once you’re able to reach 12 repetitions. As time moves forward, slowly decrease the amount of repetitions while increasing the amount of resistance and the number of sets. On the strength side, aim for 1-2 sets of an exercise using 12-15 repetitions with moderate resistance. When starting out or coming back from a hiatus, strive for 20-60 minutes of moderate intensity exercise according to the American College of Sports Medicine guidelines. If you experience any stiffness, tightness or pain, that’s your bodies way of telling you to back off and watch out. If you need to back off on the weight or mileage during a workout because you don’t feel 100 percent, then do so. The key is to always listen to your body before/during/after workouts. ![]() Where you really begin to see the effects of missing workouts though is with the loss of muscle mass. You can typically maintain strength levels for 3-4 week after a hiatus. The good news, though, is any gains lost due to time off can be redeveloped quickly. ![]() The body begins to lose cardio and strength gains made at the gym in as little as 2-3 weeks. How Quickly Does the Body Begin Detraining? This article will address how to return safely to the gym from an exercise standpoint rather than from a gym safety pandemic point of view. If there was ever a time to reap the psychological and physiological benefits of aerobic exercise and strength training it would be now! We all want to get back at it and we want to return safely to the gym. Moreover, everyone is now looking for ways to get back to their regular routine and that includes exercise. Just about everyone has felt like their life has been turned upside down over the past few years as a result of the pandemic. ![]()
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