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Top tips for getting back to training after lockdown, by Gaz O’Hardy

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March 18, 2021

A qualified Instructor since the age of 16, with a degree in sports and exercise science. Gaz manages BMF Urban - Battersea Power Station - London.

Over the years Gaz has successfully helped countless people transform their physiques and improve their health which is something he feels extremely passionate about. Gaz has a no-nonsense approach towards fitness and nutrition, with specialist knowledge in nutrition, strength and conditioning, and mindset.

An ex-member of Team GB, Gaz is a National Taekwondo Champion and has competed in semi-pro MMA competitions. He’s also been featured in a number of fitness magazines.

_BMF has helped me achieve so many goals..._ (15)

"I’m sure you are all super excited to get back training after lockdown 3.0 here in the UK, but before you go back to full training here are a few tips to ensure you hit the ground running and stay injury free!

  1. Take it easy on your first week back

    Remember you’ve been out of training for a while, the last thing you want to do is go back full steam ahead and injure yourself! Take it easy for your first week, exercising around 60-80% of your maximum capacity. You’ve got to remember that you’re not going to be as fit as you were before lockdown but don’t beat yourself up too much about it, after 3 weeks of consistent training you’ll be back into full swing!
  1. Spend some extra time warming up

    Your body has been out of action for a while so it’s going to take a little extra to get warmed up correctly. Spend a good 10 minutes on joint mobility and dynamic stretching .... yes I know it’s boring but it’s going to reduce your risk of injury and improve your range of motion when exercising!
  1. Manage your post workout pain

Good luck … You’re going to be a little bit sore after your first workout! Don’t worry it’s nothing serious just the good old DOM’S (Delayed Onset Muscle Soreness), tiny little microscopic tears in the muscle fibres caused by all the hard work you’ve put in. The good news is we can do a few things to reduce the pain of this, such as performing a cool down, foam rolling the muscles, and ensuring we get a good dose of proteins & carbs after training!

And that’s my top 3 tips for going back to training after lockdown folks I hope it helped. Now go smash your workouts!"

By Gaz O’Hardy

Topics: BMF AT HOME, Nutrition & Mental Wellbeing, Fitness, Member Stories