耐克顶级教练：回归健身房该注意些什么？（原声版）

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Ways to Prevent Sore Muscles as You Return to the Gym

"When we return to the gym, our ability to recover and regenerate will have diminished, so we need to adapt the timing, frequency and intensity of our exercise sessions to keep maintaining an upward trend in fitness and performance," says Nike master trainer Luke Worthington, who adds that consistency is still key to getting good results. So, what rules should we be following to keep both our body and minds in peak health – and sore muscles at bay?


Take down the intensity
Treat the first few weeks of returning to the gym as a slow burn: your visits should be fewer and the intensity of your workouts 20 per cent less.


Check in with a professional
Even the biggest fitness buffs get their form wrong sometimes, so Worthington advises checking in with a health and fitness professional to get a thorough assessment of your current capabilities, and what you should work on going forward.


Warm up properly
Warm ups should take 15 minutes and include four parts: Release, to reduce stress and muscle tension with activities such as foam rolling or breathing drills; core and glute activation; mobility drills in hips and shoulders; and faster-paced activities, such as skipping or jumping to elevate heart rate.


Schedule rest days and active recovery sessions
Low intensity movement such as walking, swimming, yoga and Pilates help to flush through the metabolites that cause inflammation and pain, while improving delivery of nutrients to repair the micro tears in our muscles, explains Worthington.