Christopher Lee Helps Buffalo Residents Safely Return to the Gym

Fitness facilities and recreation areas are finally starting to reopen to the public, and many of us are peeling ourselves off our couches and trying to find the motivation to go to the gym. While there’s no question that, in general, we can all benefit from increased exercise, it’s important to ease back into your pre-COVID routine (or if you’re starting a brand new routine!) to avoid injury.

Strains and sprains can set you back months in your routine and delay achieving your ultimate fitness goals. As a certified personal trainer in Buffalo, New York, Christopher Lee has seen it all, and wants to offer his expertise for how to get back into the swing of things safely. Here are his top recommendations for safely restarting a solid gym and exercise routine during COVID-19.

But First, R-E-S-P-E-C-T: Gym Etiquette

COVID has made it more important than ever to respect gym etiquette, much of which has to do with keeping things clean and sanitary for fellow gym-goers. Wipe down equipment before and after each use to help prevent the spread of germs and disease. If you’re taking a group exercise class, set yourself up so that you’re six feet away from others who got to class before you; higher-risk individuals may want to skip classes for now, as studies show infection rates are higher for group classes. Some gyms require online reservations to help keep facilities at reduced capacity; call ahead to check out your gym’s requirements. Consider wearing a mask, especially if you’re not fully vaccinated; stay up to date with CDC Guidelines and your state’s regulations regarding rules for fitness facilities.

And, while this isn’t a safety issue, avoid playing music that’s loud enough so others can hear it; don’t be That Guy.

Walk Before You Run—Literally

Assess your current fitness level and be honest with yourself about how active you’ve been lately. Rush University System for Health puts it plainly, “If you were once lifting weights five days a week but haven’t been lifting more than a case of beer over the last few months, it’s best to initially scale back the number of days you work out—and insert rest days in-between.” Build up your endurance and strength by gradually increasing your workouts' intensity, duration, and frequency. Low-intensity, low-impact options such as walking, swimming, and cycling can help you ease into a good routine safely. Cross-training is another great way to avoid injuries that can result from fatigue and repetitive motion. But don’t feel like you have to forgo all your favorite exercises, just dial it back and slowly work your way up to your former glory.

Warm Up, and Stretch The Right Way

The jury is still out on whether or not stretching before working out helps to prevent injuries—in fact, stretching when your muscles are cold can actually cause injuries! However, improved flexibility increases the range of motion in your joints, and that does help to limit the risk of injury.

Start with a dynamic warmup that focuses on the exercises you will be doing during your training routine but at a lower intensity. Raising your heart rate slowly gets the blood pumping into your muscles and makes them less likely to tear during your workout.

After the most intense part of your workout, get your heart rate back down with a cool down similar to your warm up, then stretch (or roll) it out with a foam roller. Slowly sink into a stretch and hold the position—without bouncing, which can cause injury. Focus on stretches that target major muscle groups, and be sure to stretch both sides of your body evenly.

Focus on Form

NEVER sacrifice form to hit bigger weights or higher speeds, period. Use mirrors to keep a close eye on your posture, and make sure that you’re only feeling the muscles that you’re supposed to be targeting. It’s a good idea to review the how-tos for your workout to make sure you’re doing everything correctly. A quick Google search can surprise you; you may find out you’ve been doing a basic exercise wrong for years just by not focusing on the muscle groups that the exercise is supposed to be targeting. (Deadlifts, I’m talking about you!)

Most Importantly: Listen to Your Body

There’s a difference between feeling the burn and giving yourself a hernia. Don’t ignore small things, like a hot spot in your running shoe that could easily turn into a blister. If you’re performing an exercise that should be targeting your core, but you’re feeling it in your back, stop and check your form. Staying aware of what your body is telling you can help you avoid a painful injury that could derail your training, so be diligent!

Schedule a Session with a Certified Trainer

A certified trainer can help you assess your current fitness level and create a specialized workout plan for your personal goals. He or she can also observe your form during your training sessions, offering advice and making sure you’re doing the exercises in the safest and most efficient way possible.

About Christopher Lee

Christopher Lee of Buffalo, New York is a certified personal trainer and fitness guru. He uses a multifaceted approach to help his clients achieve and maintain their fitness goals. Mr. Lee’s areas of expertise include athletic performance, science-based nutrition, functional training, and weight loss. He has a BS in Exercise Science from The State University of New York.