Working out at home is the norm these days as we wait out the pandemic. The bp fitness center staff is here to help members set up home routines and instruct them in virtual one-on-one sessions. We've included some resources below to help you make your workouts as effective and as safe as possible.
The bp fitness center can get you set up with an at home program and/or virtual training session or consultation.
Here are a few tips before you have a virtual/video session with a fitness specialist:
- Need device--smart phone, tablet, computer or laptop
- Have an open, well lit space
- No bright lights or windows in the background (no back lighting)
- Have your exercise equipment handy
- Strong/reliable wifi or cell phone connectivity
- have facetime, TEAMs, etc. installed and ready to go on device
- Camera angle--low to high or high to low
- these positions minimize re-adjusting during the session
- Air pods or similar blue tooth headphones are nice--makes it easier to hear and talk
- iphone holder helps - to easily position phone camera
- Wide angle external camera - inexpensive and often have better picture
- Record session for playback later.
We can also design and virtually train you in your neighborhood fitness center, country club or commersial fitness facility. Take us with you! Have an iphone, phone stand and bluetooth headphones --and we are set to go.
What to Consider When Exercising at Home
If you're streaming online videos or classes, be sure to check the credentials of the teacher.
While many “fitness influencers” may look fit and be engaging and dynamic leaders, they sometimes don't have the educational background to lead safe and appropriate workouts.
Be sure to check their credentials; they should hold a certification from a respected organization and be listed on the U.S. Registry of Exercise Professionals. If you’ve been working with an exercise professional, ask whether they’re offering virtual sessions or classes that you can attend.
Make sure the workout is appropriate for your fitness level
The exercise professional should demonstrate modifications to make each exercise easier or more challenging. Proper form is essential to minimize the risk of injury and maximize the likelihood of positive training outcomes and ongoing participation.
An appropriate warm-up and cool-down are vital, as is a stretching component at the end of a workout. If a video or class doesn't include these elements, then it’s probably not a great choice.
Start slowly and remember that consistency is key
Exercising too hard or too often can cause overuse injuries, and there’s no quicker way to derail a workout routine. It may seem counterintuitive, but rest and recovery are essential elements of any program.
When it comes to strength training – which should be part of everyone’s routine – proper form and planned progressions are essential aspects of safety. Finally, listen to your body, especially during times of stress.
Evaluate your exercise space
Make sure your exercise area is clear of any obstructions or tripping hazards and has sufficient room for the activity you are about to perform. For example, a yoga session will require considerably less space than a step-training class or dance-based workout. It’s best if you can have a designated workout area, but it’s not required. Just be sure to check your surroundings before each session.
Be mindful of proper clothing and footwear
Exercise footwear should provide good cushioning, support and flexibility. Do a bit of research to ensure that your shoes are appropriate for your chosen activity (e.g., running shoes are designed for forward movement efficiency, not the side-to-side movements of many group exercise classes), and replace shoes when they get worn down. You’ll also want to choose clothing that allows for freedom of movement.
Drinking water before, during and after a workout can help you avoid cramps, fatigue and even cognitive issues. Sports drinks are only necessary if you exercise at a relatively high intensity level for a long duration (greater than 60 minutes).
Have fun and get moving
No matter your chosen workout, it’s important to enjoy yourself, as this is a key predictor of sustained behavior change. And that should be the ultimate goal – to incorporate movement into your daily routine in a way that allows for long-term lifestyle change.