During the pandemic, when the gyms closed, many turned to virtual workouts to help them stay healthy, both physically and mentally. Although recreational facilities have now reopened, home exercise has become a mainstay of personal fitness. Working at home has a number of advantages. It’s convenient (you don’t have to go anywhere), it’s cheaper than a gym membership (there are plenty of free workout videos online and some health care providers offer access to free online video courses), and it’s flexible (you can decide when and how) You want to exercise). Being able to exercise at home is also helpful when the air is too smoky to venture outdoors.
If you’re starting a workout routine at home or want to take your YouTube workouts to the next level, we asked two Sonoma fitness experts to share ideas on how to set up a workout room at home, whether you have access to an entire room or just a few Square meters.
Make it appealing
Kevin Coady, trainer for the TriForce Triathlon Team in Healdsburg, says persistence is the most important tactic when it comes to improving fitness: gentler, regular workouts are more effective than intense workouts that are not sustained. A well-planned home exercise room can help create and maintain this routine.
As a change from swimming, cycling and running training, Coady uses a variety of tools that inspire him to exercise regularly. He has installed a pull-up bar in his yard and holds a number of kettlebells underneath. He also uses TRX suspension trainers, which offer a variety of exercise options. By keeping a proper eye on these items, he will be encouraged to exercise more frequently. Cooling zones are also important: the artificial turf in your garden is a nice place to relax after training.
Keep it simple
It’s easy to get overwhelmed with all of the different training videos and tools that are available to us now. Coady suggests keeping it simple to stay focused. He uses a weighted battle rope to get his heart rate up in just a few minutes. He also recommends having items like skipping ropes or resistance bands on hand for a quick and easy workout. The simplicity of things enables people to access exercise on a daily basis regardless of reduced focus or fatigue.
A weighted battle rope will make your heart beat faster in no time. (Shutterstock)
Create a “Pain Cave for the Apocalypse”
A “pain cavity” or indoor bike setup is a home exercise room that many triathletes use to prepare for the challenge ahead. Coady created his own “Apocalypse Pain Cave,” which allows gym closures and injuries to workouts (Coady jokingly adds that even zombies shouldn’t be an obstacle to his apocalyptic exercise routine). When a hip injury prevented him from running and cycling for two weeks and pools were closed due to the pandemic, he added a Vasa swimming machine to his pain cavity. Not exercising for two weeks is not an option, he says.
Coady also uses this space to remotely coach clients with Zwift, an app that gives cyclists access to a virtual cycling world with multiple courses, group rides and even races to motivate them.
Set up your pain cavity or exercise room “so you don’t have to be the best version of yourself” to exercise in, says Coady. Again, remember to keep things simple: You want to create an exercise room that “your normal old mediocre you can use”.
Create your own yoga room in your home. (Shutterstock)
Yoga at home
Anna McLawhorn, instructor at Three Dog Yoga in Santa Rosa, agrees that consistency is key to training success. The yoga studio she works in has been running yoga classes on Zoom for a year and a half. After briefly reopening for personal lessons, they returned to Zoom after the internal masks mandate was released in August due to an increase in cases and the delta variant.
While McLawhorn misses the social element of practicing yoga with other people, she notes that online yoga classes have enabled many people to be more consistent in their practice by being able to exercise in the comfort of their own home. And McLawhorn and her fellow teachers at Three Dog Yoga still managed to create a sense of community on screen, she says. With the cameras on, each participant offers a window into their room that gives the class the feeling that “we’re all in there together,” she adds.
Here, McLawhorn shares Three Dog Yoga’s tips for creating a peaceful yoga space.
Have a place of my own
To get on the mat more often, keep everything you need to practice in one place. If you can’t keep your yoga items – mats, blankets, and pads – in the same room you’re practicing, keep them nearby and in sight to remind you, “It’s ready to transform if you are, ”advises the Santa Rosa Yoga Studio.
Work with what you have
A wall can be used to stretch, a chair to twist, and a sofa to support the legs. Your practice can take place on a corner in a hallway or even in a pantry. Hard floors are the best surfaces to practice on, but low pile carpets and rugs can work as well, as long as you can keep your balance on those surfaces.
Look for a place with plenty of natural light or a source of soothing artificial light. Add a plant. Hang art that creates a sense of peace, joy, or harmony. Choose a mat in a color that you love.
Keep it organized
A clean space frees you from distractions, and Three Dog Yoga recommends tidying up the area where you are practicing as part of your yoga ritual. “Consider the front and back views of your mat. You will be spending a fair amount of time looking back in downward facing dogs! “
Keep it near an electrical outlet
If you participate on a computer, phone, or tablet, make sure you locate yourself near an electrical outlet to keep your equipment charged and functional for the duration of your workout.
Let the room serve the ritual
Practice in a room where you can close the door or otherwise separate from distractions. Let your roommates know when you are planning a yoga session. Use a candle, meditation book, or essential oils to create a calming ritual that will help you settle into the practice. “Once you get used to walking into your yoga room, it can feel like you’re stepping into the serenity of a studio,” says the studio.