{"id":9130,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/salute-mantenersi-in-forma-durante-la-pandemia\/"},"modified":"2026-03-30T23:06:36","modified_gmt":"2026-03-30T22:06:36","slug":"salute-mantenersi-in-forma-durante-la-pandemia","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/it\/blog\/salute-mantenersi-in-forma-durante-la-pandemia\/","title":{"rendered":"Salute: mantenersi in forma durante la pandemia"},"content":{"rendered":"

La pandemia ha cambiato radicalmente la vita di tutti e da quando le palestre hanno chiuso, abbiamo cercato modi diversi per cercare di ottenere la nostra routine di fitness altrove. Mentre molti di noi hanno fatto il possibile per mantenersi in forma e forti durante il lockdown, come allenamenti in salotto, esercizi a corpo libero e corsa, per alcune persone non esiste un vero sostituto della palestra.The pandemic has radically changed everyone\u2019s lives and since gyms shut down, we have sought different ways of trying to get our routine fix of fitness elsewhere. While many of us have been doing what we can to stay fit and strong during lockdown, such as living room workouts, body weight exercises and running, for some people, there\u2019s no real substitute for the gym. <\/span><\/p>\n

Man mano che le restrizioni iniziano ad allentarsi e le palestre riaprono, molti di noi non vedono l’ora di tornare al ritmo delle cose con lezioni regolari e sessioni di pesi, pur avendo accesso alle migliori attrezzature. Tuttavia \u00e8 davvero importante assicurarsi che il tuo corpo sia preparato e pronto per le esigenze della palestra. Troppo vigore ed entusiasmo iniziali possono significare iniziare troppo forte, troppo velocemente, il che potrebbe portare a infortuni gravi e duraturi.As restrictions start to ease and gyms re-open, many of us can\u2019t wait to get back into the swing of things with regular classes and weight sessions, while having access to top spec equipment. Yet it\u2019s really important to ensure your body is prepared and ready for the demands of the gym. Too much initial vigour and enthusiasm can mean starting off too hard, too quickly, which could lead to serious, long-lasting injuries. <\/span><\/p>\n

Ecco alcuni semplici consigli per un ritorno in palestra sicuro e dolce:Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

Easy does it<\/strong><\/span><\/h3>\n

Facile lo fa
\nNon possiamo incolpare nessun frequentatore di palestra che voglia tornare a pompare ferro con grande gusto dopo un lungo periodo di pausa, ma questo porter\u00e0 solo a potenziali problemi; potresti finire per fare pi\u00f9 danni che benefici con un approccio \u201ca tutte le armi\u201d ed \u00e8 il modo pi\u00f9 sicuro per ferirti. Per l’allenamento con i pesi, limitati a tre giorni alla settimana per le prime due settimane in modo che i tuoi tessuti possano adattarsi al carico superiore al normale che stai sottoponendo loro.We can\u2019t blame any gym goer who wants to get back into pumping iron with great gusto after a long time off, but this is only going to lead to potential trouble; you could end up doing more harm than good with an \u2018all guns blazing\u2019 approach and is the most sure-fire way to injury. For weight training, limit yourself to three days a week for the first two weeks so your tissues can adapt to the higher-than-normal load you\u2019re putting on them.<\/span><\/p>\n

Warm-up is key<\/strong><\/span><\/h3>\n

Il riscaldamento \u00e8 fondamentale
\nTrascurare il riscaldamento in modo da poter passare all\u2019attivit\u00e0 principale che ti sei perso per cos\u00ec tanto tempo \u00e8 un no-no.Neglecting your warm-up so you can skip to the main activity you\u2019ve missed for so long is a no-no. <\/span><\/p>\n

Il riscaldamento \u00e8 essenziale per qualsiasi esercizio e questo non \u00e8 mai stato cos\u00ec vitale per il tuo corpo dopo un lungo periodo di assenza. La mancanza di esercizio fisico significa perdita di massa muscolare, che ti rende pi\u00f9 suscettibile agli infortuni alle gambe e alla schiena. Prova piccoli ma efficaci esercizi con il peso corporeo prima di colpire i pesi liberi; Movimenti come affondi, rotazioni della tavola e sollevamenti dell’anca faranno fluire il liquido sinoviale nelle articolazioni e lubrificeranno il motore prima di eseguirlo completamente.A warm-up is essential for any exercise, and this has never been more vital to your body after a long period away. Lack of exercise means loss of muscle mass, which leaves you more susceptible to leg and back injuries. Try small but effective body weight exercises before you hit the free weights; moves such as lunges, plank rotations and hip raises will get that synovial fluid flowing in the joints and lubricate the engine before you fully go for it. <\/span><\/p>\n

Keep it regular <\/strong><\/span><\/h3>\n

Mantienilo regolare
\nSe hai deciso di riprendere una lezione di fitness o un allenamento con i pesi dopo un lungo periodo di inattivit\u00e0, prova a impegnarti e ad attenersi a un programma di allenamento regolare.If you\u2019ve decided to get back into a fitness class or weight training after a long period of inactivity, try committing and sticking to a regular workout schedule. <\/span><\/p>\n

Il modo migliore per assicurarti che ci\u00f2 accada \u00e8 scegliere un orario di allenamento adatto a te. Questo non \u00e8 solo efficace per sviluppare un\u2019abitudine, ma aiuta anche le prestazioni e riduce il rischio di infortuni.The best way to ensure this is to pick a workout time that suits you. This is not only effective for building a habit, but will also aid performance and reduce the chance of injuries. <\/span><\/p>\n

Per aiutarti a iniziare una routine regolare, perch\u00e9 non chiedi alla tua palestra di CicloX?To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

Le lezioni in studio appena lanciate di CicloZone consentono alle palestre e agli studi di ciclismo di offrire ai propri membri tutti i vantaggi di CicloZone in un contesto di gruppo di vita reale. Le lezioni in studio sono disponibili 24 ore su 24, 7 giorni su 7 tramite CicloTV per i membri della palestra CicloX, mentre gli istruttori di studio approvati da Ciclo saranno anche in grado di tenere le proprie lezioni di persona dal vivo a tempo debito.CicloZone\u2019s newly-launched studio-based classes allow gyms and cycling studios to offer their members all the benefits of CicloZone in a real-life group setting. Studio classes are available 24:7 via CicloTV to CicloX gym members, while Ciclo-approved studio instructors will also be able to deliver their own live, in-person classes in due course. <\/span><\/p>\n

Inoltre, sia che tu pedali con il tuo abbonamento CicloZone o in uno studio CicloX, i tuoi dati saranno sincronizzati nella tua app, permettendoti di monitorare i tuoi progressi e continuare il tuo viaggio ciclistico personalizzato ovunque tu sia.What\u2019s more, whether you ride on your own CicloZone membership or in a CicloX studio, your data will be synchronised in your app, allowing you to track your progress and continue your personalised cycling journey wherever you are.<\/span><\/p>\n

Fuel your workout <\/strong><\/span><\/h3>\n

Alimenta il tuo allenamento
\nEssere adeguatamente riforniti prima, durante e dopo la sessione di allenamento \u00e8 fondamentale, soprattutto dopo un periodo di inattivit\u00e0. Una dose di carboidrati semplici, come una barretta di cereali o un frutto, subito prima di iniziare la sessione di pesi, insieme a molta acqua, manterr\u00e0 le tue riserve di energia e i tuoi livelli di idratazione al massimo. Prova ad aggiungere elettroliti all’acqua da sorseggiare durante l’allenamento per reintegrare tutto ci\u00f2 che perdi con la sudorazione, seguito da un integratore ad alto contenuto proteico subito dopo.Being properly fuelled before, during and after your training session is imperative, especially after a period of inactivity. A dose of simple carbohydrates such as a cereal bar or fruit just before starting your weight session, alongside plenty of water, will keep your energy stores and hydration levels topped up. Try added electrolytes to your water to sip throughout the workout which will replenish anything you lose through sweating, followed by a high-protein supplement right after. <\/span><\/p>\n

Mix it up<\/strong><\/span><\/h3>\n

Mescolalo
\nLa variet\u00e0 \u00e8 il sale della vita, cos\u00ec dicono, e questa filosofia pu\u00f2 essere applicata anche in palestra. Mantenere gli allenamenti vari significa meno carico ripetitivo, uno dei modi pi\u00f9 semplici per ferirsi e un pericolo maggiore se non ti alleni correttamente per un po\u2019. Un equilibrio tra allenamento cardio e allenamento con i pesi mescoler\u00e0 gli allenamenti e manterr\u00e0 le cose varie. Ci\u00f2 riduce anche al minimo lo stress in modo che il tuo corpo risponda meglio. Ad esempio, se prima del lockdown facevi 45 minuti di ciclismo indoor ogni giorno, prova a riscaldarti con alcuni allungamenti utili alla mobilit\u00e0 o concentrati su esercizi che aiutano a rafforzare il core.Variety is the spice of life, so they say, and this philosophy can also be applied in the gym. Keeping workouts varied means less repetitive load, one of the easiest ways to injure yourself and more of a danger if you\u2019ve not worked out properly for a while. A balance of cardio and weight training will mix up workouts and keep things varied. This also minimises stress so your body responds better. For example, if you used to do 45 minutes of indoor cycling every day pre-lockdown, try warming up with some stretches that are good for mobility, or focus on exercises that help strengthen your core. <\/span><\/p>\n

A little R&R<\/strong><\/span><\/h3>\n

Un po’ di ricerca e sviluppo
\nUltimo ma non meno importante, il riposo e il recupero sono una parte cruciale di qualsiasi regime di fitness, sia che tu sia un atleta professionista o che tu stia appena uscendo dal letargo del blocco.Last but not least, r<\/strong>est and recovery is a crucial part of any fitness regime, whether you\u2019re a performance athlete or are just emerging from lockdown hibernation. <\/span><\/p>\n

\u00c8 importante che tutti diano al proprio corpo molte opportunit\u00e0 di riposo e recupero regolari. Il burnout pu\u00f2 verificarsi a qualunque livello di allenamento tu sia, soprattutto dopo un lungo periodo di inattivit\u00e0. Il sonno, come tutti sappiamo, \u00e8 la migliore medicina, quindi prova a dormire 7-8 ore ogni notte per favorire il recupero e non dimenticare i giorni di riposo: sono quelli in cui il tuo corpo genera i guadagni da tutti i tuoi duri sforzi.It\u2019s important that everyone gives their bodies plenty of opportunity for regular rest and recovery. Burnout can happen whatever training level you\u2019re at, especially after a long period of inactivity. Sleep as we all know is the best medicine, so try aiming for 7-8 hours\u2019 sleep every night to aid recovery and don\u2019t forget your rest days – they\u2019re when your body generates the gains from all your hard efforts.<\/span><\/p>\n

Ogni allenamento CicloZone ti assicura di lavorare alla giusta intensit\u00e0 per il tuo attuale livello di forma fisica per la quantit\u00e0 di tempo ottimale per ottenere risultati. Scarica l’app dall’App Store o da Google Play.Every CicloZone workout makes sure you work at the right intensity for your current fitness level for the optimum amount of time to deliver results. Download the app at the App Store<\/span><\/a>\u00a0or\u00a0Google Play.<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

La pandemia ha cambiato radicalmente la vita di tutti e da quando le palestre hanno chiuso, abbiamo cercato modi diversi per cercare di ottenere la nostra routine di fitness altrove. Mentre molti di…<\/p>\n","protected":false},"author":3,"featured_media":9131,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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