Back at the gym now, and feel you've lost all those gains? Remember to "De-Load"!
Many gym goers are now returning to the gym and realising they just can't lift or do things at the same level they were before. You're not alone!
Remember that your strength and fitness will come back in time, but it's not something you want to rush. The body’s ability to tolerate a sudden increase in load has a limit. If you push this limit too soon and too quickly you drastically increase the risk of developing an injury.
At Mt Kuring-GaiHealth, our Physiotherapists are recommending all our patients "de-load", by dropping their usual weights by up to 50% of what they were previously completing, then gradually building that back up at a maximum rate of 10% per week.
How do I"de-load"?
Try a few of these following steps, of course, if in doubt always consult a professional:
- Limiting to only 2 sets per exercise, rather than the usual 3 sets.
- Limiting to 7 repetitions per exercise, rather than the usual 10 repetitions.
- Limiting the intensity during gym classes to just 70% of your maximum effort (rather than pushing yourself at 100%).
- Limiting the number of exercises you do during a session
- Limiting the frequency of your workouts (2 sessions a week for the first 2 weeks, then adding 1 additional session in per week).
- Limiting the distance and speed you are running/cycling.
Remember this is a general guide, and slow and steady wins the race!
If you have already de-loaded and are still feeling some niggles in your body, it's time to see our Physiotherapist Adam van der Wielen.
Adam consults at Mt Kuring-Gai Health on Wednesdays, and can provide you with personalised advice and a sensible return to gym program so you can achieve your health and fitness goals.