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Pace yourself as you get back into gym routine

So, we are entering Phase 3 this week; the gyms are opening! I'm sure the excitement is building for owners and members alike.

It is, however, extremely important in the upcoming weeks to pace yourself. You should not expect to dive back into the workouts that you did pre-quarantine.

We all know exercise is important — especially for our physical and mental health — however, to protect our bodies from injury we need to make sure we ease into it.

Take your time

When you begin training again, you might feel as if you are starting from scratch.

Approach your workout moderately; try and ease into your workouts gradually. Begin with just a short walk or run, or take a 30 to 45-minute fitness class a couple of times a week until you are ready for more. Your fitness level will return quickly once you become consistent again.

Rest and recover

When you are sleep deprived, you produce more “ghrelin”, the hormone that tells you when to eat. You also produce less “leptin”, the hormone that tells you when to stop eating.

More ghrelin plus less leptin equals weight gain. So make sure you are not sabotaging your lifting goals and fitness goals by not having sufficient sleep.

It's a good idea to allow a little extra, for your body to restore and repair itself.

Stay positive

It might feel like you're taking baby steps at first but you will be surprised at how quickly you will regain your fitness.

An awesome benefit to exercise is that it actually gives you more energy. Exercise boosts energy by helping your cardiovascular system work more efficiently, which gives you more energy for everyday activities.

Remember that being active will also help to keep your immune system in good shape.


With all of the changes still happening as a result of Covid-19, it's so important to plan your workouts, to treat them like business meetings or doctors' appointments. Try to leave your phone out of reach so you can truly dial into your workout.


I'm sure that we are all well versed now with the washing of hands and sanitising. All businesses have now changed their day-to-day routines to keep us safe.

However it's still important to remember to wipe all equipment down, use your own mat, sanitise your hands, keep your hands away from your face and follow the practices of whatever gym that you attend.

Stay fit, healthy and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Look for B. ActiveForLife on Facebook

With gyms reopening in Phase 3, Betty Doyling says it's important to pace yourself and to remember to sanitise

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Published June 10, 2020 at 9:00 am (Updated June 10, 2020 at 9:14 am)

Pace yourself as you get back into gym routine

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