By Victoria Athey BSc MSc MCSP. Physiotherapist and Sports Massage Therapist at 360Athletic
Making the Most of Your Time at the Gym:
Making the most of your time at the gym when they (FINALLY) reopen is going to be top of everyone’s priority list. We want efficiency get in, get a great workout, stay safe and clean, get out – job done. Knowing how to make your gym workouts quick and efficient is great knowledge to have even without considering coronavirus – we all have busy days and research shows that ~60 minute workouts usually are optimal for our bodies to cope with. With the risks of exposure to covid-19, now we are in the midst of the pandemic, this is even more important! Reading and implementing these tips will help to ensure you feel in control and safe if you choose to return to the gym setting.
How to make the most of your time in the gym
- Have a plan before entering the gym – We should all be following an exercise program, smartly planned to progress us towards our goals. Specifically now you should know what equipment you need for what move so you can plan and feel adequately prepared when you enter the gym … all that should be left when you get there is to execute your workout.
- Make compound exercises your priority – When we think speed and efficiency we want ‘bang-for-our-buck’ exercises… introducing compound movements! These are great for hitting multiple body parts in one go, think of squats, deadlifts and pull-ups over isolated exercises such as bicep curls.
- Select exercise variations that can be done without communal equipment – By avoiding machines you need to sit/ lay in you can minimise your skin contact and any waiting / extra cleaning time. Instead pick a variation that uses free weights for example choosing standing shoulder press with a bar/KB/DB over machine seated shoulder press.
- Focus on entire workouts based around one piece of equipment – Quick, easy and simple to set up, removing the need for change over time, multiple equipment cleans and general faffing.For example needing only a barbell (BB) for all your exercises – BB squats, BB bent-over rows, BB shoulder presses.
- Outdoors warm-ups and cool-downs – Transmission of the virus is harder in open spaces so try to use this to your advantage. Try to find a space near your gym outside to do simple body-weight warm-up moves before hand and stretching/mobility work after (hopefully it’s not raining!). Plus if you can run or bike to the gym, you’ll be shaving time off both your workout and need to be in an enclosed space as your commute becomes your warm-up.
At 360 Athletic we can provide expert, smart and stress free training which WILL get you progressing towards your goals. View our options here.
For any injuries or niggles book a physiotherapy appointment here.