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COURIER L 28 IFE, NOV. 6-12, 2020
Return to the
Going about a return to the gym in a smart way can prevent injuries and illness.
Metro Creative Connection
Gyms have begun to reopen in
parts of the United States and
Canada after being shuttered to
prevent the spread of COVID-19. It may
have been several months since members
have stepped foot in these facilities.
That means not only will fi tness
enthusiasts need to be smart about
COVID-19 precautions, they also will
need to reacclimate their bodies to
Fitness resolutions may come earlier
this year as people are eager to
regain fi tness levels achieved prior to
shutdowns. Going about a return to
the gym in a smart way can prevent injuries
Ease into workouts
There will be a transition period as
you get back to your gym routine. Start
with fl exibility workouts like yoga or
pilates that can help reacclimate your
body to physical activity. These will
help increase blood fl ow, joint mobility
and range of motion.
Expect that your stamina will have
taken a hit from a prolonged absence
at the gym. So if you once were a cardio
master, it may take some time to
build up to the speed and distance of
a treadmill run or you may need to enroll
in low-impact classes as your body
The last thing you want to do is injure
yourself, so the mantra “slow is
pro” is key. Aim for exercising two or
three times a week to begin with, and
stick to shorter workouts of 30 minutes
or less. Gradually increase the duration
and frequency of workouts as you
notice your endurance improving.
Stretching is essential after any
workout, but especially helpful for
those who are easing back into the
gym. Stretches help avoid muscle tightening
and spasms that can come with
being unaccustomed to working out.
Returning to the gym also means
sharing space with fellow members.
Offi cial guidance on how gyms are to
operate now vary by state or province.
However, certain safety tips can help
you stay safer if you’re ready to work
out indoors. Try working out at offpeak
hours when the gym is likely to
be less crowded, even with capacity restrictions
“Based on recent research, aerosolized
droplets can remain airborne
for up to three hours, making the potential
for spread in crowded and confi
ned spaces such as fi tness studios
problematic,” said Dr. Robert Glatter,
an emergency physician at Lenox Hill
Hospital in NYC.
Maintaining distance and avoiding
crowds is essential. Ask about air
fi ltration and circulation at the gym.
The rate of transmission of coronavirus
may be higher in hot and crowded
facilities without adequate circulation.
Turn on fans or work close to
open doors when possible.
Many gyms require that masks be
worn while working out. This may
mean members must take more breaks
if the masks impede respiration during
strenuous activity. While gyms
may be spraying down equipment and
high-touch areas, keep hand sanitizer
or disinfectant wipes in your gym
bag so you can do your own cleaning
and keep your hands as clean as possible.
Wash your hands after using any
equipment if it’s feasible to do so.
Now that gyms are open again,
members must take additional precautions
as they get back into the swing of
things. — Metro Creative Connection
Dr. James DiGiuseppi DC
8214-13th Ave., Brooklyn, NY 11228
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