It is indisputable that working out in gyms and studios is a step towards a fitter self. However, the pandemic has compelled us to remain confined to our houses. Necessity is indeed the mother of invention. Working out at home has made online coaching necessary. Long gone are times when digital learning was luxury. Be it academics, workshops or seminars (webinars to be accurate) for the corporate, consulting lawyers and doctors or simply exercising with the help of a coach online, the digital world has carved a path for us.

Even though the lockdown has been eased, it is the word of the wise to be better safe than sorry. Don’t step out unless it’s urgent. Gyms have reopened, but it’s best not to get excited and resume workouts with big groups of people.
The emergence of video-conference applications such as Skype and Zoom have given people around the world tools to stay in and stay fit. It can be as simple as a yoga mat and a laptop or phone. However, it is imperative to be under the supervision of a health expert who has studied health and fitness. It is best to work with a coach who has experience in dealing with a variety of clients.

The sudden lockdown has also awakened a sense of laziness. Not many have the means or motivation to work out at home. The sudden announcement of the lockdown prevented many from purchasing workout tools. The challenges of lockdown, probable job loss, delay in getting salary, the struggle to acquire essential commodities and simply being under house arrest have caused depression and anxiety. This, in turn, led to a lack of motivation to work out. However, such perils can be countered with exercises. Being under house arrest also means that time is at our disposal. It is now that one will get the chance to work out. Exercising is also the most effective medium to ward off anxiety and depression. All it requires is you to take the first step, and soon you’ll be a #FitnessFreak.

Coaches have been urging all to be active, providing their services online. Gyms have opened up and they all have taken serious measures to sanitise and ensure social distancing. It would be nice to get back on the treadmill or get those lats to work. However, not everyone is going to be fortunate to visit the gym. Plenty of people are residing in places which have a high Covid count. The area where one stays may not have a gym in the vicinity and travelling could be a concern.
With offices closed, projects and cases have piled up. One could be working from home and maybe for long hours or at odd hours but this won’t coincide with gym timings. Simply put, don’t hesitate to be cautious and choose to stay at home. All you have to remember is working out is also priority. Should the gym be to your convenience, then so be it. Should you have to continue to be at home, you can still work out, and it’s best to acquire the services of an expert.

Work smart

You may think that skipping for 15 minutes followed by a few minutes of plank and ending with 40 surya namaskars is all you need to do to stay fit. You’re mistaken. Health experts make programmes specific to their clients. Skipping may harm the knees of one who has gained weight during the lockdown. Having your hips sink low, or having them piked into a hill, will simply undo all the benefits of a plank. Coaches are experts because they know the techniques and the cue. Owing to their in-depth knowledge, they will be able to guide you to progress to skipping without causing joint damage. It’s their knowledge you pay for. Work smart and enrol with a fitness coach; don’t just keep working hard like a mule. Experts will be able to guide the client on essentials like breathing. For example, inhaling when descending in a squat and exhaling when ascending from a squat.

Nutrition plays a vital role in enhancing one’s fitness. Suggestion of necessary vitamins — like A, B12, C, D3 and K — needs to come from an expert. Taking vitamins in excess is a waste as the body rejects them through urine but it may also make the body weak. Experts can come up with suitable diet plans. A diabetic patient would be sensitive to certain foods, such as starch whereas one who is constantly active would require a certain amount of carbohydrate to sustain him or herself. Some people are allergic to certain foods.

Coaches are able to formulate a sleep plan. Children, teenagers and the elderly typically require more sleep. It is recommended that they have an hour of afternoon siesta which allows them to be efficient towards the latter half of day rather than dragging themselves into the night. On the contrary, young adults and adults may lose out on sound sleep should they sleep in the afternoon, or sleep over eight hours at night. Having studied the science, health professionals are able to create a lifestyle that would be optimum for each individual.

Online classes save a lot of time that would have otherwise gone in travelling. The time saved helps both the client and the coach to work together for a longer period.

Every individual is unique. A novice and the elderly require longer time to understand the nuances of exercising. An experienced coach will be able to pace the fitness education according to the client. He will be able to make a fun and fast-paced programme for a young adult who has been working out. Similarly, experience has also equipped the expert to reduce the pace, if required.

The pandemic is walking freely all over earth but when the going gets tough, the tough gets going. Whatever the situation, we must exercise for an hour each day, under expert guidance, at a gym or at home through online classes. It is only a fit body that can fight myriad adversities.

Anwar Wahhab is a metabolic analytic practitioner and strength and conditioning coach