The MOVE by BJC Blog


Tips for Getting Back in the Gym & Group Classes

Tuesday, April 06, 2021

  1. Give yourself permission to take it slow and gradually increase activity. Don’t put too much pressure on yourself as you will have a new baseline now. Do not expect to jump back into the duration and intensity you were at previously; both your body and mind need an adjustment. Its ok to start with some 15-30min sessions - this will set you up for success and help to prevent injuries you may encounter from a long layoff.
  1.  Do activities you enjoy. Returning to the gym is not just a physical challenge but also a mental challenge. Start with the activities you enjoy the most and are likely to continue. If it’s a spinning class, start there and work your way towards new exciting activities. This plan will keep you motivated on your fitness journey without quickly burning out. If you like being outdoors, many fitness centers are holding events and classes outdoors since spring and summer are just around the corner.
  1. Keep your area and equipment clean and disinfected. Facilities should be equipped at with multiple stations with disinfectant wipes or spray; disinfect any equipment or machines prior to using and also after using. This will help protect anyone that uses the equipment after you. It’s also beneficial to ask the employees what steps they are taking to keep the facility clean.
  1. Work with a Trainer/Instructor/Coach. Coaches and personal trainers can give you that extra push and jumpstart you back into a proper routine. At Move by BJC, we provide an assessment and exercise programming to every new member to ensure that they are getting what they need, rather than just what they want. While it is not quite as individualized, a quality group exercise instructor can help keep you safe and give you modifications to be successful. Look for a facility that is continuing to use proper CDC guidelines in group exercise classes – social distancing, limited capacity and proper masking precautions.
  1. Set some Healthy Habit Goals- I call these “Healthy Habit” goals as they are not all about activity or getting your heart rate up but incorporating things like eating healthier, getting more sleep, mindfulness breaks. Be sure to reward yourself when you achieve your goals.

—Bake McBride