Sports facilities have been reopened and Poles can enjoy their favourite workouts again. However, it is worth preparing for physical activity after a break, as the experts who conduct sports and personal training remind us. How to get the body moving and get back in shape reasonably? Here are some tips and exercises to start with.
– Returning to workouts means an exercise in patience and the ability to set realistic goals in line with our abilities and condition. Let’s not try to break pre-pandemic records right away nor make up for lost training in a short time. Putting too much pressure on our joints, muscles and nervous system without getting our body used to being active again is a simple recipe for injury. Let’s listen to our body. Let’s take care of a thorough warm-up which will raise the temperature of our body and heat up the joints. Let’s try to spend 10 minutes at the start on a cross-trainer or a treadmill. Let’s do some yoga poses such as the “Downward Dog” and exercises based on body rotation, e.g. torso twists. A very important element of each workout is the so-called activation, i.e. exercises that stimulate lazy muscles to work. They include push-ups, hip lifts or laps to stand on one leg. The first few workouts should be devoted to multi-joint exercises that will engage all parts of the muscles – says Piotr Czyżewski, MultiSport trainer and Zdrowie na Etacie programme expert.
Here are four exercises that are worth doing as part of your initial training:
Exercise safely in fitness clubs
Currently, additional safety rules apply in sports facilities. They include the need to disinfect sports equipment by customers before and after use with liquids and disposable towels placed in fitness clubs. While using these facilities, you should also remember to disinfect your hands, keep social distance and cover your mouth and nose with a mask when you are not physically active. In addition, there is a space limit per person in fitness clubs and gyms. Currently it is 15 m² per person. As of 26 June 2021 it will be reduced to 10 m².