Fitness enthusiasts have reason to rejoice as gyms across the city reopen, after seven months. Many Mumbaikars, eager to work off the weight they've put on, are raring to get back in shape. However, experts caution that rushing headlong into your neglected fitness routine could do more harm than good. "Don't expect your body to have the same strength and cardiovascular capacity after such a long break. Consider your first day at the gym as the starting point. Don't compare yourself with your pre-pandemic strength levels," advises Swapneel Hazare, strength and conditioning coach at Shield Fitness."

Start from scratch

Dr Siddhant Bhargava, a fitness scientist at Food Darzee recommends focusing on enforcing good habits such as consuming a well-balanced diet and getting back to the gym routine during the first week. "Graft in your fitness sessions in the second and third weeks," he says. Hazare suggests starting out by improving your muscle endurance and slowly progressing to increasing muscle strength. "Similarly, build your aerobic capacity by slowly increasing your mileage by about 10 per cent every week. When you resume working out, expect to experience Delayed Onset Muscle Syndrome, which will cause muscle soreness and stiffness. With consistent workouts, the soreness and stiffness will reduce, and your recovery will be faster. Take breaks between your sets and exercises to give your body enough time to recover. Gradually, build muscle memory over time by repeating movement patterns. Focus more on your form and technique rather than lifting heavier weights. Finally, learn to understand your body — if you feel strong and recovered after training, progress every two or three weeks by increasing the number of sets, reps or weight, or decreasing your rest period between sets," he advises.