Many Long Islanders returned to the gym Friday to burn off those extra Thanksgiving calories.

Trainers at Sportset Health and Fitness Club in Rockville Centre say the day after Thanksgiving is one of the busiest days of the year, especially because a lot of people are off from work and school.

They say to have the most efficient workout after having a big meal the day before is to follow a structured program, either with a trainer or in a group fitness class.

“In order to burn off all those calories, it will be virtually impossible unless you work out most of the day the next day,” says trainer Nick Calandrella. “So again, the key here is consistency and to keep a structured program"

Experts say the best way to prevent an injury is to warm up and stretch before an aggressive workout.

Dr. Christopher Raio, the chairman of emergency medicine at Good Samaritan Hospital, says he sees more injuries after Jan. 1 when people make their New Year’s resolutions. 

"Do everything in moderation. Lesser intensity workouts, shorter time intervals,” he says. 

He also says those exercising shouldn’t be feeling any discomfort or pain while they are working out. 

Dr. Raio says if people have any pre-existing medical condition, it's important to talk to a doctor before heading to the gym.