{"id":34197,"date":"2021-04-23T12:09:11","date_gmt":"2021-04-23T11:09:11","guid":{"rendered":"https:\/\/www.moveitorloseit.co.uk\/?p=34197"},"modified":"2024-01-25T11:52:48","modified_gmt":"2024-01-25T11:52:48","slug":"getting-ready-to-go-back-to-classes","status":"publish","type":"post","link":"https:\/\/www.moveitorloseit.co.uk\/move-it-or-lose-it-class\/getting-ready-to-go-back-to-classes\/","title":{"rendered":"Getting ready to go back to classes"},"content":{"rendered":"

75% of our Move it or Lose it Club members have said they are ready and looking forward to going back to (or starting) face-to-face classes soon. Our instructors are ready to welcome them back, not with open arms exactly but with distancing, hand gel, masks and all safety measures in place.<\/p>\n

So, what should you consider when getting ready to go to a group exercise class? Here\u2019s a few things to think about to make sure you\u2019re safe and to help you avoid any injuries.<\/p>\n

Start off slowly and take it steady. It sounds obvious but after such a long period of not being able to do the type of exercises you do in a class, you might be surprised at how much it takes out of you. You may have been walking or gardening \u2013 both excellent activities \u2013 but if you haven\u2019t done any strength training, stretching or balancing then you need to hold back on the desire to start from where you left off.<\/p>\n

Apparently, in January there is a rise in injuries, particularly of knees, hips and shoulders, when everyone rushes to join a gym for their New Year\u2019s Resolution following the excess of Christmas. Whether we\u2019re hitting the gym or returning to a dance class, our joints need time to acclimatise again, especially after a year or more of being inactive.<\/p>\n

Begin by increasing your cardio exercises at home to build up general fitness and make sure you\u2019re thoroughly warmed up before doing any strength or flexibility exercises. Walking upstairs is a simple way to get your heart rate up and works all the muscles in your legs and glutes. Build up to 5 minutes of walking up and downstairs, as long as you can do this safely. No stairs, marching in place is a good start \u2013 it helps if you play some lively music to keep you going.<\/p>\n

Reduce the range of movement you put your joints through at first \u2013 bit by bit you can increase this over the coming weeks and months.<\/p>\n

Use a lower resistance band than you\u2019re used to. This is a great way to prepare without straining your muscles. Where you grip the band also makes it easier (or harder) too. The Move it or Lose it resistance bands start with red, green, blue then black. If you\u2019re using weights, then dial it down and lift smaller weights at first and do fewer repetitions.<\/p>\n

You probably won\u2019t notice if you\u2019re overdoing it at the time, it\u2019s the day or two afterwards when you get some achy muscles and joints. This is called delayed onset of muscle soreness (or DOMS) and it\u2019s perfectly normal when you do a new activity and should subside within a couple of days. Better to take it steady at first and then progress week by week to build up your strength. If you have pain that persists then it\u2019s a sign you\u2019ve overdone it and you may need medical advice.<\/p>\n

Remember it\u2019s not just your muscles that will have lost strength, your tendons and ligaments will probably be stiffer too and they need easing back in gently. This is especially true if you\u2019ve been living in slippers or soft shoes \u2013 putting on your \u2018proper shoes\u2019 or a new pair of trainers will feel odd and place different strains on your feet and ankles. Get yourself acclimatised by wearing your shoes in before your return to class.<\/p>\n

If you have not been able to do much walking or exercise then you will be de-conditioned, so don\u2019t expect to suddenly get back to exercising for a full hour straight away. You can take control by working at a rate that suits you \u2013 your speed, your intensity, your range of comfort. On the day after your class, just do some light activities to help your muscles recover although it\u2019s important that you keep moving rather than sitting down all day!<\/p>\n

What else can you expect when returning to a group exercise class? If it\u2019s a Move it or Lose it class, then we have put measures in place to ensure everyone\u2019s safety in line with governing body guidelines. Here\u2019s what to expect while the Covid-19 restrictions are still in place:<\/p>\n