Know how: Back to your old form in record time

The gyms are finally open again – time to celebrate and get off to a fresh start with renewed vigor. In order to get back to your old performance quickly, it is almost essential to rely on the tried and tested 1:1 support and book into a personal training session. In this blog, we explain the benefits of this and what you should bear in mind when resuming training.

Everyone has been eagerly waiting for this: More freedom again, more social contacts, more opportunities in general. But it’s not the sheer quantity that makes you happy; the quality of relationships is more important than their sum. In the same way, it’s not enough to have the most training equipment in a gym if you don’t use the right equipment for your goals. Or if they are used incorrectly because there is no trainer to explain the correct setting, posture, movement and technique. Individual advice has been the focus of many fitness providers not just since yesterday, but it is becoming particularly important in the current situation.

A recent, representative study from Germany on the topic of lockdown and fitness shows that even a well-organized home workout is not a satisfactory alternative for exercisers in the long term. In the gym, training can be more targeted, whether for appearance or health reasons. This requires special equipment or forms of training. Through specific exercise programs and accompanying coaching, for example on nutrition, rapid progress can be achieved – especially after a longer break – that lasts in the long term. This makes it easier to stay motivated and push yourself to your limits without the risk of injury.

Whether undulating periodization with changing load parameters, functional training for body tension and health or high-intensity, time-saving one-set training – with individual planning, beginners and advanced athletes alike will enjoy long-term success. The good news is that even after a long break from the gym, the body quickly returns to its previous level of performance thanks to the “memory effect”. Prerequisite: I increase the load progressively until a certain stimulus threshold is exceeded and training becomes effective. Regularity is also important so that the body adapts to the new requirements down to cellular level.

If you want to achieve your personal best shape in an even more individual and flexible way, you can book a personal trainer exclusively for you. In joint training sessions, they motivate members and help them to achieve and maintain their goals in a targeted, effective and consistent manner. They also check and correct the exercises and try out suitable new techniques. The training program and diet are continuously adapted to improve overall performance and achieve maximum training success. This enables even professional athletes to overcome phases of stagnation. Whether fitness, strength, appearance, stress reduction, prevention or general fitness – a workout with a personal trainer pushes, motivates and challenges you.

The most important tips for getting back to work:

• You should first return to your previous performance or strength level in order to protect the body from excessive metabolic and muscular stress. Rule of thumb: If you have not trained at all for two or more weeks, the muscle should not be subjected to the exact same load as before.
• If you haven’t trained at all, you should ideally start with a full-body workout and then readjust your form. After two to three weeks of training, the regained power is already noticeable.
• If necessary, perform exercises temporarily at a slightly slower pace and over the full range of motion (ROM). Mobility is regained, tissue such as intervertebral discs, tendons and ligaments are reactivated and protected from injury.
• If you have been doing mostly endurance training recently, you can switch to and/or combine intensive muscle training. This brings back lost mass or helps to prevent weight loss from being regained through the yo-yo effect.
• Do not neglect the factors of rest (especially plenty of sleep) and nutrition (rich in protein).
• Simply enjoy being able to train again and enjoy the freedom of being among like-minded people again. Finding your routine again. Step on the gas. Keep at it. Smile.
• An appointment with a trainer can help to make previous or new exercises as effective as possible and to bring in and discuss findings and observations from the “studio-free” training time.
• A new training plan provides new motivation and symbolizes the return to training. This is not absolutely necessary if you have done little or no training with your existing plan.
• A trainer can also be consulted without hesitation for any spontaneous concerns. They are always happy to help. Because together we are strong.