WORKING OUT DURING COVID-19
Lately, I think we can all say that we’ve been getting used to new versions of what we used to consider normal.
Now that gyms are open in Multnomah County, we have new normals for working out to get used to, too. Maybe your home workout schedule wasn’t up to par with what you expected, or maybe you found a new love for that old, dusty pair of weights you’ve been keeping in your closet for years. Either way, things are starting to open back up, and you might find yourself wondering: what will it be like to work out during COVID?
Steps we are taking to keep you safe
Probably the most important new normal for working out is the addition of a mask for the safety of yourself and others. The more people wearing masks, and the more distance between those people, the less likely you are to catch or spread COVID-19. So, it might be worth it to invest in a sport training specific mask, which can be found with a quick google search. At Fulcrum, we are requiring masks to stay on indoors, so be sure to bring one with you if you plan to come in to work out.
If the idea of doing a HIIT day in a mask sounds like a recipe for disaster, don’t worry- we are allowing members to work out outdoors without a mask, provided they stick to their six foot distancing marks we’ve added to the sidewalk. In addition to marking off spots both inside and outside of the gym that are six feet apart, we are also requiring members to sign up for class beforehand. This is so that trainers are able to prepare the space, and so that members are able to have the appropriate six feet between others working out. If you are having trouble with the ZenPlanner app or your account, feel free to email customerservice@fulcrumfitness.com so we can help you out with booking your class!
Another important part of your own and others’ safety in the gym is keeping equipment sanitized. While our trainers are keeping a close eye on used equipment and sanitizing after every class, it really helps us out (and won’t hurt things) for members to take responsibility for their safety as well. Wiping down mats, weights, and other equipment being used in the workout before and after a workout is encouraged. Keep your equipment in your area, and, if you’re working out indoors, be sure to stick to your mat for any floor movements. We also have plenty of hand sanitizer- hit up that bad boy before your workout and after as well to keep things low risk and 99.9% clean.
Remember to take it slow
The next step to getting back into your fitness routine is meeting yourself where you are in the gym. That means if you haven’t worked out for the past four months (which, by the way, no judgement- you’re literally surviving a pandemic!), pick some medium or light weights to start back with. If you’ve been using weights at home, or working out similarly to how you were before, then you might have more wiggle room during the weighted workouts. However, it is critical for anyone getting back into their routine to listen to what your body is telling you. If a weight feels too heavy, it probably is. And, if you’re not sure what weight to pick, feel free to ask one of our trainers for some guidance- you can always switch the weight you’ve picked (after it’s been sanitized, of course).
Plan for the weather
If you plan to work out outdoors, it is important to be prepared for the heat and sun that those wonderful Oregon summers bring. Some good ideas here would be a hat or visor for sun coverage, sunscreen, and appropriate clothing for the weather. Working out in the heat is no joke, and if you find yourself feeling extra drained or even lightheaded, take a little break in your workout until you’re feeling better. There is no shame in taking extra rest to take care of your body as it works on being its best self for you. And, speaking of taking care of your body, be sure you are hydrating and getting proper nutrition before and after your workout. We’ve written a couple blog posts on this if you need some guidance, so I’ll be brief here. With the extra heat, we’re sweating more, which means your body is losing electrolytes quicker. So, consider drinking a sports drink before, during, or after your workout. If sports drinks aren’t your thing, try adding some citrus fruits or juice to your water post-workout. Lemons, limes, and oranges are a good idea- you can even make your own sports drink at home, if you don’t want to head to the store. Check out this recipe here.
>Now that you’re back to classes, you’re probably going to experience some soreness as your muscles re-adjust to your training. This soreness can be mediated by ice baths (or hot baths, if you can handle that in the summer), active recovery such as walking or gentle biking, stretching, and foam rolling or other mobility work. Find a way to incorporate some sort of recovery into your routine. If you can make time in your day for a 45 minute workout, you can make time for a 10 minute stretching or foam rolling session. Maybe you start small, and that’s okay. Starting the habit of recovery after your workout will leave your body thanking you later, and what better time to start a new habit than now! We have adjusted to so many differences in routine lately, and with gyms re-opening, now is a great time to add recovery habits into your life. You can even speak to a trainer, if you’re not sure where to start, or check out some of the recovery videos FitPro Brittany has filmed here.
Be kind to yourself
As you start to return to your gym routine, be patient with yourself. Take an extra rest day, if you need one, and during your workouts, take breaks where you feel that you need them. Changes don’t happen overnight, so don’t feel any shame in taking time to get into a fitness level that feels best for your body. Get those electrolytes in and take care of yourself- we are looking forward to seeing you in person!