Tips to Set Up Your Online/Virtual Training Home Gym

If you are considering virtual and online training, you might be wondering what exactly is required in terms of fitness equipment and technology for your home exercise studio. Below are some recommendations for your setup.

Video Calling
Already using a smartphone, tablet or PC camera for video chats? The video calling features of your devices will allow your trainer to provide instructions, monitor your exercises and provide immediate feedback.

Device Tripod or Stand
To keep the camera focused on you, hands-free, a tripod or other device is also recommended.

Wireless Headset with Microphone
In addition to video, Bluetooth-enabled headphones allow you to do the exercises with no dangling wires and keep you in constant audio contact. These will be especially useful when you do movement drills or runs.

Workout Space
Choose an open space inside or outside your house with an appropriate surface and headroom that will allow you to safely perform exercises.

Equipment
You can have little to no equipment to get a basic routine going. Resistance bands, small hand weights, jump ropes, and mats are a few examples of basic equipment. Work with your trainer or coach to determine the exact equipment you will need.

Trainer
A Google search will find many trainers available to work with you in a virtual session, or have videos posted. For a GameReady experience, contact Coach Sean, a trainer who specializes in Sports Officials’ training.

Ready for FSE Face2Face training? Contact Sean@FitnessSportsExcell.com

Get.Game.Ready. FSE GameReady.

Is Live Virtual or Online Training for You?

After working in the sports and fitness field for over 20 years, I never would have thought that online and live virtual training would be possible, much less quickly growing methods of training. I have always worked with clients at fitness centers, gyms, fields and other locations --- now I am training several clients across a computer screen.

In the past two months we have become accustomed to communicating with colleagues, family and/or friends from a distance using virtual meeting applications like Skype, Microsoft Teams and Zoom. Why should coaching and training be any different?

We are making many personal sacrifices to stay home and stay safe. Fitness and wellness are sustainable via Live Virtual Training (fitness and sports coaching with a live trainer via smart phone or tablet) and Online Training (video and other media accessible via mobile app or on web).

Although some might be reluctant to start training from home or outdoors, etc., there are many benefits, such as:

• Affordability – There are no travel costs and you can make that post-workout shake from your own kitchen. Also, rates are typically lower for online and live virtual training.
• Convenience – Schedule at your convenience with a live trainer, or train anytime with online media.
• Flexibility – Work directly with a live virtual trainer to get the personal attention and motivation you need on some days; on other days, use the personalized workout plans and videos to train.
• Privacy – Already have a home gym or a space to work out? Live virtual training adds the missing element to a home gym. It is a great opportunity for anyone who is uncomfortable being in a gym environment.

Is Live Virtual or Online training for you? Check out the article below from Very Well Fit or get in touch with me at sean@FitnessSportsExcell.com if you’re wondering how virtual and online training might work for you.

Benefits and Drawbacks of Online Fitness Training 

https://www.verywellfit.com/online-fitness-benefits-drawbacks-86048

Recovery: 3 Key Benefits of Stretching to Aid in Recovery

Stretching is an exercise that needs no equipment --- just time.

If you’ve ever felt the pains of stiffness and soreness days after a workout, or been sidelined for an injury, you know that it takes time for your legs, arms, and back muscles to recover. Despite contradicting opinions about the effectiveness of stretching, athletes and their trainers recognize the value of incorporating post-activity stretches into their training programs. 

Stretching can improve your recovery in three key ways:

                                                             Increased Flexibility
Running and other on-field activities require a broad range of motion and flexibility. Stretching helps improve joint flexibility and can also help to prevent new and recurring injuries. Good joint flexibility also aids in maintaining proper positioning and stability before you make sudden movements (starting, stopping, changing direction).

Reduced Muscle Soreness
Stretching can result in a small, but noticeable, improvement in muscle soreness. Delayed onset muscle soreness (DOMS) typically appears 24 to 72 hours after activity. Stretching can reduce the impact of DOMS. It can also help to prevent future muscle injuries---keeping you active and on the field.

Improved Circulation
Stretching has been observed to increase blood flow to muscles. The increased circulation helps flush out toxins (lactic acid, etc.), circulate nutrients and improve recovery. This increased blood flow can also contribute to reduced muscle soreness---key to next-day performance.

You’re been working alone or with your virtual trainer to prepare for the call back to officiate. Add stretching to your post-workout routine. Get.Game.Ready.

References
(1) Post Exercise Stretching, Walker, Owen, Science For Sport, February 2016, https://www.scienceforsport.com/post-exercise-stretching/
(2) Stretching and Its Effects on Recovery, Sands, William, et.al., https://journals.lww.com/nsca-scj/fulltext/2013/10000/stretching_and_its_effects_on_recovery___a_review.5.aspx
(3) Recovery from Exercise: Looking at What’s Best, Elkaim, Yuri, New Times Naturally!, Nov2008
(4) Stretching: 9 Benefits, Plus Safety Tips and How to Start, https://www.healthline.com/health/benefits-of-stretching

Recovery: Reduce Inflammation by Eating the Right Foods

In a lot of ways, the Covid-19 epidemic has taken us back to a simpler way of life. Families are spending more time together. Dinners are often cooked at home, rather than picked up or delivered. And another phenomenon is that more people have taken up gardening. 

Home gardening has been on the rise in the U.S for a several years and is increasing again due to the pandemic. Growing vegetables offers many benefits, including having control over your food supply, functional exercise, stress reduction, and of course, the tasty fruits of your labor.

Whether you grow them, or buy them, fruits and vegetables are an important part of your training and recovery. Tomatoes, green leafy vegetables and berries are all part of an anti-inflammatory diet---foods that are known to be helpful in protecting arteries, organs and joints.

On the other side of the plate are foods that can cause inflammation. They are refined carbohydrates, sodas, processed meats and fried foods—-all the comfort foods that are the normal matchup for sitting on the sofa.

So, if you have been sitting more than exercising, and eating more than your share of comfort foods then I encourage you to check out my latest training videos in the GameReady mobile app.




Get.Game.Ready.

Learn more:
https://www.pri.org/stories/2020-04-21/gardening-home-during-covid-19
https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.reuters.com/article/us-health-coronavirus-gardens/home-gardening-blooms-around-the-world-during-coronavirus-lockdowns-idUSKBN2220D3