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Given the impact the novel coronavirus has had globally it is important to discuss a few important factors: what is happening at our locations, whether you should go to the gym, at home training ideas, and what we are doing to provide a safe training environment. During these trying times it is important to remember that our health remains important, even when in isolation.

                There is always a risk benefit ratio to training but currently COVID-19 is making it difficult to determine when it is safe to head to the gym. Here are a few reasons you should stay home and consider isolation.

  1. You are over the age of 64
  2. You have a fever over 100.0
  3. You have traveled internationally within 2 weeks.
  4. You have been exposed to someone showing symptoms within 2 weeks.
  5. You have existing medical conditions (COPD, asthma, heart disease, bronchitis…etc)
  6. You have regular contact with immunocompromised people.

While we are not trying to advise anyone on their personal decision we hope that everyone can think about others during this time and make the decision that is best for everyone’s health.

                We are currently taking many preventative steps to keep our facilities as safe as possible. We are encouraging social distancing. No handshakes, high fives or hugs. Encouraging frequent hand washing and providing hand sanitizer throughout the gym. We are cleaning equipment after EVERY client use. We will be modifying our Fit 30 programming and schedules to allow us to better clean equipment during classes. We are equipping our trainers with a plan to help clients/members who are high risk to train from home.

                While it’s obvious that being fit can help improve your immune system and can help you fight any virus. It may not be responsible for you to make it to the gym. In that case here are some options on what you can do at home without any equipment. Many of these can be modified by changing the tempo or using pulses/holds. If you have simple equipment or weight, you can add that to some of these movements to make them more challenging.  

  1. Lower body exercises:

Squat

Lunge

Split Squat

Glute Bridge

Step Ups

Ice Skaters

  1. Upper body exercises:

Pushup (Incline, decline, deficit)

Close Grip Pushup

Superman’s

Y,T,A’s

Dips (using a table, couch)

Downward Dog Pushups

  1. Full body exercises:

Burpee

Up Downs

Inch Worms

Bear Crawl

Mountain Climbers

  1. Core exercises:

Plank

Side Plank

Sit Ups

V-Sit

Dead Bug

 

Example Workout:

In 20 minutes complete as many rounds as possible of:

  • 10 Squats
  • 5 Pushups
  • 10 Mountain Climbers
  • 5 Lunges
  • 10 YTAs
  • 30 Seconds Plank

There are endless combinations of movements and variations that can be used to keep the relative intensity high enough to provide a sufficient training stimulus for the short term. Again, we recognize the public threat of this virus on our elderly and immunocompromised population. Treat this situation with tact but not panic. Please take others into account when making a decision and we will be here for you during these difficult times and are looking forward to putting this all behind us one day soon.

Keep an eye on our Facebook pages for free daily at home workout videos  as we try to keep fitness a priority during this crisis.

For help in reaching your goals, email us to set up a meeting with one of our certified personal trainers. Our team of trainers offers a variety of workouts and fitness classes designed to help you achieve your personal goals. Email support@gofreedomfit.com to get the ball rolling.

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