{"id":9721,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/halsa-halla-sig-i-form-i-en-pandemi\/"},"modified":"2026-03-30T23:08:45","modified_gmt":"2026-03-30T22:08:45","slug":"halsa-halla-sig-i-form-i-en-pandemi","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/halsa-halla-sig-i-form-i-en-pandemi\/","title":{"rendered":"H\u00e4lsa: H\u00e5lla sig i form i en pandemi"},"content":{"rendered":"

Pandemin har radikalt f\u00f6r\u00e4ndrat allas liv och sedan gym lades ner har vi s\u00f6kt olika s\u00e4tt att f\u00f6rs\u00f6ka f\u00e5 till v\u00e5r rutinm\u00e4ssiga fix av fitness n\u00e5gon annanstans. Medan m\u00e5nga av oss har gjort vad vi kan f\u00f6r att h\u00e5lla oss friska och starka under lockdown, som tr\u00e4ning i vardagsrummet, kroppsvikts\u00f6vningar och l\u00f6pning, finns det f\u00f6r vissa m\u00e4nniskor ingen riktig ers\u00e4ttning f\u00f6r gymmet.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

N\u00e4r restriktionerna b\u00f6rjar l\u00e4tta och gymmen \u00f6ppnar igen, kan m\u00e5nga av oss inte v\u00e4nta med att komma tillbaka i sv\u00e4ngningen med vanliga lektioner och viktpass, samtidigt som vi har tillg\u00e5ng till topputrustning. \u00c4nd\u00e5 \u00e4r det verkligen viktigt att se till att din kropp \u00e4r f\u00f6rberedd och redo f\u00f6r gymmets krav. F\u00f6r mycket inledande kraft och entusiasm kan inneb\u00e4ra att b\u00f6rja f\u00f6r h\u00e5rt, f\u00f6r snabbt, vilket kan leda till allvarliga, l\u00e5ngvariga skador.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

H\u00e4r \u00e4r n\u00e5gra enkla tips f\u00f6r en s\u00e4ker och skonsam \u00e5terg\u00e5ng till gymmet:Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

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

L\u00e4tt g\u00f6r det
\nVi kan inte skylla p\u00e5 n\u00e5gon gymbes\u00f6kare som vill komma tillbaka till att pumpa j\u00e4rn med stor gl\u00e4dje efter en l\u00e5ng ledighet, men detta kommer bara att leda till potentiella problem; du kan sluta g\u00f6ra mer skada \u00e4n nytta med en ”all guns blazing”-strategi och \u00e4r det mest s\u00e4kra s\u00e4ttet att skada dig. F\u00f6r styrketr\u00e4ning, begr\u00e4nsa dig till tre dagar i veckan under de f\u00f6rsta tv\u00e5 veckorna s\u00e5 att dina v\u00e4vnader kan anpassa sig till den h\u00f6gre belastning \u00e4n normalt du l\u00e4gger p\u00e5 dem.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

Uppv\u00e4rmning \u00e4r nyckeln
\nAtt f\u00f6rsumma din uppv\u00e4rmning s\u00e5 att du kan hoppa till huvudaktiviteten du har missat s\u00e5 l\u00e4nge \u00e4r ett nej.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

En uppv\u00e4rmning \u00e4r avg\u00f6rande f\u00f6r all tr\u00e4ning, och det har aldrig varit viktigare f\u00f6r din kropp efter en l\u00e5ng period borta. Brist p\u00e5 motion inneb\u00e4r f\u00f6rlust av muskelmassa, vilket g\u00f6r dig mer mottaglig f\u00f6r ben- och ryggskador. Prova sm\u00e5 men effektiva kroppsvikts\u00f6vningar innan du sl\u00e5r de fria vikterna; r\u00f6relser som utfall, plankrotationer och h\u00f6fth\u00f6jningar kommer att f\u00e5 ledv\u00e4tskan att fl\u00f6da i lederna och sm\u00f6rja in motorn innan du g\u00e5r f\u00f6r fullt.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

H\u00e5ll det regelbundet
\nOm du har best\u00e4mt dig f\u00f6r att \u00e5terg\u00e5 till en tr\u00e4ningsklass eller styrketr\u00e4ning efter en l\u00e5ng period av inaktivitet, f\u00f6rs\u00f6k att f\u00f6rbinda dig och h\u00e5lla dig till ett vanligt tr\u00e4ningsschema.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

Det b\u00e4sta s\u00e4ttet att s\u00e4kerst\u00e4lla detta \u00e4r att v\u00e4lja en tr\u00e4ningstid som passar dig. Detta \u00e4r inte bara effektivt f\u00f6r att bygga upp en vana, utan kommer ocks\u00e5 att hj\u00e4lpa till att prestera och minska risken f\u00f6r skador.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

F\u00f6r att hj\u00e4lpa dig komma ig\u00e5ng med en vanlig rutin, varf\u00f6r inte fr\u00e5ga ditt gym om CicloX?To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

CicloZones nylanserade studiobaserade klasser till\u00e5ter gym och cykelstudior att erbjuda sina medlemmar alla f\u00f6rdelar med CicloZone i en verklig gruppmilj\u00f6. Studiolektioner \u00e4r tillg\u00e4ngliga 24:7 via CicloTV f\u00f6r CicloX gymmedlemmar, medan Ciclo-godk\u00e4nda studioinstrukt\u00f6rer ocks\u00e5 kommer att kunna leverera sina egna livelektioner personligen i sinom tid.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

Oavsett om du cyklar p\u00e5 ditt eget CicloZone-medlemskap eller i en CicloX-studio kommer dina data dessutom att synkroniseras i din app, s\u00e5 att du kan sp\u00e5ra dina framsteg och forts\u00e4tta din personliga cykelresa var du \u00e4n \u00e4r.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

Sp\u00e4nn din tr\u00e4ning
\nAtt f\u00e5 ordentligt med br\u00e4nsle f\u00f6re, under och efter ditt tr\u00e4ningspass \u00e4r absolut n\u00f6dv\u00e4ndigt, s\u00e4rskilt efter en period av inaktivitet. En dos enkla kolhydrater som en flingstav eller frukt precis innan du b\u00f6rjar din viktpass, tillsammans med mycket vatten, kommer att h\u00e5lla dina energidep\u00e5er och hydreringsniv\u00e5er uppe. Prova att l\u00e4gga till elektrolyter till ditt vatten f\u00f6r att smutta p\u00e5 under hela tr\u00e4ningspasset, vilket kommer att fylla p\u00e5 allt du f\u00f6rlorar genom svettning, f\u00f6ljt av ett proteinrikt tillskott direkt efter.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

Blanda ihop det
\nVariation \u00e4r livets krydda, s\u00e4ger man, och den h\u00e4r filosofin kan \u00e4ven appliceras p\u00e5 gymmet. Att h\u00e5lla tr\u00e4ningen varierad inneb\u00e4r mindre repetitiv belastning, ett av de enklaste s\u00e4tten att skada dig sj\u00e4lv och mer av en fara om du inte har tr\u00e4nat ordentligt p\u00e5 ett tag. En balans mellan konditionstr\u00e4ning och styrketr\u00e4ning kommer att blanda ihop tr\u00e4ningspass och h\u00e5lla saker varierade. Detta minimerar ocks\u00e5 stress s\u00e5 att din kropp reagerar b\u00e4ttre. Om du till exempel brukade cykla inomhus 45 minuter varje dag f\u00f6re lockdown, prova att v\u00e4rma upp med n\u00e5gra str\u00e4ckor som \u00e4r bra f\u00f6r r\u00f6rligheten, eller fokusera p\u00e5 \u00f6vningar som hj\u00e4lper till att st\u00e4rka din k\u00e4rna.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

Lite R&R
\nSist men inte minst \u00e4r vila och \u00e5terh\u00e4mtning en avg\u00f6rande del av alla tr\u00e4ningsregimer, oavsett om du \u00e4r en prestationsidrottare eller precis h\u00e5ller p\u00e5 att komma ur vilol\u00e4ge.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

Det \u00e4r viktigt att alla ger sina kroppar gott om m\u00f6jligheter till regelbunden vila och \u00e5terh\u00e4mtning. Utbr\u00e4ndhet kan h\u00e4nda vilken tr\u00e4ningsniv\u00e5 du \u00e4n befinner dig p\u00e5, speciellt efter en l\u00e5ng period av inaktivitet. Som vi alla vet \u00e4r s\u00f6mn den b\u00e4sta medicinen, s\u00e5 f\u00f6rs\u00f6k sikta p\u00e5 7-8 timmars s\u00f6mn varje natt f\u00f6r att hj\u00e4lpa till att \u00e5terh\u00e4mta dig och gl\u00f6m inte dina vilodagar \u2013 det \u00e4r d\u00e5 din kropp genererar vinsterna fr\u00e5n alla dina h\u00e5rda anstr\u00e4ngningar.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

Varje CicloZone-tr\u00e4ning ser till att du arbetar med r\u00e4tt intensitet f\u00f6r din nuvarande konditionsniv\u00e5 f\u00f6r den optimala tiden f\u00f6r att leverera resultat. Ladda ner appen p\u00e5 App Store eller 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":"

Pandemin har radikalt f\u00f6r\u00e4ndrat allas liv och sedan gym lades ner har vi s\u00f6kt olika s\u00e4tt att f\u00f6rs\u00f6ka f\u00e5 till v\u00e5r rutinm\u00e4ssiga fix av fitness n\u00e5gon annanstans. Medan m\u00e5nga av oss har gjort vad vi kan…<\/p>\n","protected":false},"author":3,"featured_media":9722,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[104],"tags":[],"class_list":["post-9721","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsozon-sv"],"yoast_head":"\nKeeping Fit in a Pandemic | Health Zone | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Here are simple tips for a safe and gentle return to the gym, since it is really important to ensure your body is prepared and ready for the demands of the gym\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ciclozone.com\/sv\/blog\/halsa-halla-sig-i-form-i-en-pandemi\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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