Don’t let COVID put your fitness on hold

Getting in shape consistently ranks among the most popular New Year’s resolutions, and like any good habit, we’re experts at coming up with reasons to give up on doing so.

In addition to the phrase “there’s not enough time in the day,” “I’m tired after work,” and “gym clubs are expensive,” you’ve probably heard that the coronavirus is fading away as an excuse to put off exercise.

But COVID-19, just like people’s opinions of it, probably won’t change anytime soon.

The Courier-Herald spoke to two local gym owners for advice for those who want to get fit while still dealing with the virus.

Liz Martinez and her husband Bobby are co-owners of Enumclaw Gym Take Back Your Life, which started in August 2020. Both have worked for other fitness related companies before and have long wanted to open their own operations.

Liz Martinez said that while they have some independent gym goers, “TBYL” is mostly class based. In addition to general fitness and personal training, Bobby teaches Brazilian Jiu-Jitsu, while Liz teaches a little dance and yoga.

Their goal is really all in the name.

“Sure, a lot of things happen to us that we have no control over, but when we take responsibility for the things that we have some influence over, our quality of life improves a lot,” Martinez said. “This is where our name comes from.”

Plateau Athletic Club is a family-owned personal training studio on Cole Street. Vanessa Ponce and her husband Nolan McSheridan are the lead personal trainer, while Vanessa’s father Francisco Ponce is a cycling and athletic trainer.

They offer personal training as well as small-scale high-intensity interval training (HIIT), karate and cycling classes, along with a virtual personal training program.

sGiving Fit and healthy

Going to the gym can present some challenges for those who hate viruses, such as crowding or difficulty working out with a mask on.

First, the obvious advice: Don’t exercise with others if you feel like you’re not feeling well. Go when the gym is less crowded, practice good hygiene and exercise in less crowded parts of the building. (Just remember to put things back where you found them.)

“A lot of gyms, I really wish they were strict on their cleaning before COVID,” Martinez said with a laugh.

If you’re working with a coach, Martinez said, don’t be afraid to voice your concerns. You pay them to help you reach your health goals, and most coaches will listen and help you adapt.

“People sometimes don’t feel like they can speak out loud,” Martinez said. “The coaches will be understanding.”

Regarding masks, Ponce had this advice: “I recommend wearing a mask that feels most comfortable for you to breathe. Masks like the N95 are more structured and allow space between your nose and mouth and the mask itself so you can breathe without feeling uncomfortable. Focus on a mask that protects others when wearing it. Because maximum oxygen intake is vital during exercise.

Remember, too, that exercise is just one piece of the puzzle.

At this time of year, it’s not just cold and flu season that can hamper progress, Martinez said: “People sleep less, drink more alcohol on vacation, eat a lot of ‘special occasion’ foods, and spend less time outside in Physical activities..too often we drink more coffee and not enough water. All these things combined weaken our immune system.”

And although the principles of health and fitness are somewhat universal, they appear to be different in application to each person.

“If I can give someone one piece of advice, in terms of making lasting change, it is to be realistic about what fits their lifestyle,” Martinez said. “We have to make some changes, but if you know you’re always tired after work, maybe working out at 7pm isn’t the best option for you. Be realistic about…what you can stick with for the long haul. It’s pretty cliched, but that’s a thing. true “.

Both coaches said group training can help people keep up with their workouts.

And Pons had this wisdom to share: “Your workout shouldn’t feel like a punishment but rather a celebration of what your body can do.”

exercises at home

What if you want to skip the gym altogether and build up your fitness process?

Aside from gyms, Ponce said, you can exercise outdoors, plan a virtual workout with a friend or find smaller classes or personal training at a local fitness studio.

Both coaches offered these suggestions for home exercisers looking to build a home gym on three different budgets.

Martinez said she takes a minimalist approach to doing the equipment: “If I’m going to spend a huge amount of money on something, I want to be able to use it for a lot of different things.”

Pons echoed this idea, noting that anyone can get a good workout with just bodyweight exercises alone. She said / Find multi-use equipment and don’t buy something you don’t know how to use properly /

Martinez advised keeping the exercise space organized and dedicated, because the less equipment needed to be moved around to use it, the more likely it was to be used.

She also recommended keeping an eye on the Facebook Marketplace and other places that sell used exercise equipment, which will help raise your dollar even more.

Martinez said that high-tech, comprehensive exercise equipment such as a Peloton bike or Tonal machine can be great for those who use it. Just read reviews before buying, and keep it in good condition, especially if multiple people are using it – it can be expensive and should be treated as an investment.

Ponce agreed: “I think these are amazing innovations that take home workouts to another level for fitness experts, but from experience, if you don’t have the motivation, discipline, and knowledge to use these high-end exercise stations, I feel it’s only a matter of time until the equipment starts gathering dust and becomes a mess. In your home “.

She added that a screen can never replace the value of training with a real person.

Finally, the weight of the equipment you want will depend on your current fitness level, Martinez noted: “A 72-year-old who’s never exercised will look much different than a 25-year-old who’s been athletic throughout her adolescence.”

With a budget of $100

In this price range, it’s all about the versatility and equipment that will help you move your body.

Martinez: “I would definitely prioritize a heavy, humble bell. … (practice) the swing of the bell, (which is) a basic human movement, which you can handle with more weight than people think. And maybe a couple of dumbbells, one lighter, one heavier.”

She said someone who is fit can get a lot done with those, and if there’s a little money left, a pair of resistance bands is also a good investment.

bridges: “I would recommend getting the PE basics that will get you started getting your body moving,” including a soft mat, a sturdy step stool, resistance bands to stretch and engage muscles, a light pair of hand and ankle weights and a fun piece of cardio equipment like a ball or hula hoop Or jump rope or ladder agility.

With a budget of $500

In this price range, both trainers suggested looking at weighted exercises.

Martinez: “I’ll definitely go for barbells and a couple of weights….this is the next step, long ways to get really fit at home….and a simple type of weightlifting bench. It doesn’t have to be crazy and adjustable, but the simple bench It can add a lot.”

bridges: “I recommend getting a set of light, medium, and heavy weights,” such as a pair of dumbbells between 3 and 15 pounds each. I also suggested getting a barbell with light, medium and heavy weight plates. She said both would help with learning the basics of weightlifting.

With a budget of 1000 dollars

In this price range, trainers said, it’s worth getting something ambitious and fun that will keep you happy both physically and mentally.

Martinez: “Maybe a squat rack, or some kind of squat cage, a tower. …Ideally, it would also have a pull-up bar at the top. A few companies make foldable ones that attach to the wall and swing out. If you have the budget for that, this is an addition. Great….other than that, just extra weights, so you have more options for the different exercises you want to do.”

bridges: “For many, this is cardio equipment. The device you seem to spend the most time on as it gets your heart pumping and becomes therapy for your brain. This could be a boxing bag, a stationary bike/outdoor bike with an optional stationary riding conversation stand or a Rebounder Trampoline. You don’t need These tools cost $1000 but you get what you pay for and it’s always better to invest in quality.”

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