{"id":25001,"date":"2020-06-05T09:42:03","date_gmt":"2020-06-05T13:42:03","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=25001"},"modified":"2020-06-29T09:57:45","modified_gmt":"2020-06-29T13:57:45","slug":"how-to-hit-the-gym-safely","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/how-to-hit-the-gym-safely\/","title":{"rendered":"How To Hit The Gym Safely When You Return"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Now that much of the U.S. is opening up again, many of us are itching to get back to the gym. There\u2019s no doubt, though, that our routines there won\u2019t look quite like they used to. In order to keep ourselves and other gym members safe, we all have to learn the ins and outs of exercising together in the age of COVID-19. <\/span><span class=\"s1\">Keep these expert-backed tips in mind in order to hit the gym safely and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-get-back-to-the-gym\/\">get back into your fitness groove<\/a>.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>1. Do Your Part<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">\u201cMy main suggestion: Be kind to the gym staff,\u201d says <a href=\"https:\/\/petemccallfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Pete McCall<\/span><\/a>, C.S.C.S., C.P.T., author of <i>Smarter Workouts: The Science of Exercise Made Simple<\/i>. &#8220;They\u2019re doing their best to implement the policies that will keep everyone healthy.\u201d <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If they ask you to wear a mask or wipe down your equipment, or want to take your temperature\u2060\u2014listen. And be prepared to experience limited group fitness class sizes, more space in between fitness equipment, modified hours, and more frequent cleaning sessions.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/get-gains-back-fast\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Get Your Gains Back After A Long Gym Hiatus<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cThere is no surefire way to protect against a virus, but health clubs will be doing their best to operate in a way that will reduce the risk,\u201d McCall says. Help them out by following their guidelines.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>2. Keep Your Distance<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Given the fact that respiratory droplets we exhale spread the coronavirus, \u201cthe increased breathing that happens during exercise is a concern for spreading the virus,\u201d says <a href=\"https:\/\/www.centerforhealthsecurity.org\/our-people\/adalja\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Amesh Adalja<\/span><\/a>, M.D., F.A.C.P., a senior scholar at Johns Hopkins Center for Health Security. In other words, a contagious person breathing heavily may release more virus-carrying droplets into the air around them, upping the risk of spreading the virus to other gym-goers.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Since at least one-quarter of all people infected with the virus have no symptoms, that person may feel perfectly healthy, but end up breathing out the virus that someone within six feet of them can breathe in,\u201d says <a href=\"https:\/\/ph.ucla.edu\/faculty\/shafir\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Shira Shafir<\/span><\/a>, Ph.D., professor of epidemiology at the UCLA Fielding School of Public Health. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If you want to hit the gym safely, it\u2019s crucial to stay<em> at least<\/em> six feet away from other people when exercising. Pick machines and equipment that allow you to keep your distance while you sweat, and tune in to your surroundings so you know where everyone is in relation to your space.<span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>3. Wipe Down Your Equipment<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Those risky droplets people exhale can also land on gym equipment\u2014and stay there long enough to infect the next person who comes along. \u201cThere\u2019s a lot of work being done to figure out exactly how long [the virus lives on surfaces], but we suspect it can last up to 72 hours,\u201d Shafir says. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">To avoid potentially dangerous droplets, wipe down any<i> <\/i>equipment (like dumbbells, cardio machines, yoga mats) with disinfecting wipes or a bleach-based spray both before <i>and <\/i>after use. (Check with your gym to see what types of cleaning solutions they offer.) Then, give the equipment a minute or two to air-dry before touching it, so the disinfectant has time to kill the virus, Shafir says. <\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>4. Don\u2019t Touch Your Face<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Many of us touch infection points like our mouth, nose, and eyes without even realizing it\u2014and the temptation to do so can just increase once the sweat starts rolling. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">To avoid this, Shafir recommends bringing a towel to the gym to wipe away sweat. Then, be sure to wash it right away once you get home. <\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>5. Bring Hand Sanitizer<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s3\">Along with towels and other cleaning products, <\/span><span class=\"s1\"><a href=\"https:\/\/www.vitaminshoppe.com\/p\/hand-sanitizer-spray-w-dragon-breath-oil-blend-dragon-breath-oil-blend-2-fl-oz\/nfn0042\">hand sanitizer<\/a> is pretty much a new gym essential. Carry a travel-sized bottle with you during your workout and try to use it whenever you touch equipment. Apply a good amount to your hands and rub together for about 20 seconds, Shafir says.\u00a0<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>6. Skip Indoor Group Classes (For Now)<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">As excited as you may be to get back to your favorite fitness class, you may want to hold off for now. \u201cI wouldn\u2019t recommend going to any group exercise classes where people are breathing heavily in an enclosed space for an extended period of time,\u201d Shafir<\/span><span class=\"s1\"> says. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Two popular workarounds to consider: See if your gym is able to move certain classes outside\u2014or stick to any live-stream options available, McCall notes.<span class=\"Apple-converted-space\"> (The Vitamin Shoppe hosts regular live workouts on its <a href=\"https:\/\/www.instagram.com\/vitaminshoppe\/\">Instagram page<\/a>.)<\/span><\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>7. Avoid Gym Rush Hours<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Some gyms may require members to make appointments in order to limit the number of people in the building at a time, Shafir says. If your gym isn\u2019t one of them, try to visit during non-peak hours, which are typically before the workday, at lunchtime, and at the close of the workday.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/bodyweight-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">How To Get A Full Workout Using Just Your Bodyweight<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">If you get to the gym and find that it\u2019s crowded, Shafir recommends opting for a home workout instead\u2014especially if you\u2019re in a higher risk category for infection.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>Should You Wear a Face Mask to the Gym?<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">If you\u2019ve been wearing a face mask in public, you know they can be uncomfortable, especially when you\u2019re sweating and breathing hard. It\u2019s understandable if you\u2019d prefer to leave your mask in your gym bag, but w<\/span><span class=\"s1\">hether or not you cover your nose and mouth at your gym may be out of your hands. \u201cI think you\u2019ll likely see some gyms requiring face masks, and it\u2019s also going to be governed by what a municipality decides are going to be the guiding principles for reopened gyms,\u201d Adalja says. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If your gym doesn\u2019t require you to wear a mask, it\u2019s up to you to decide on the right move. Consider your ability to social distance and properly clean equipment at your gym\u2014and keep your personal risk factors top of mind.<\/span><\/p>\n<p><b><span class=\"Apple-converted-space\"><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Now that much of the U.S. is opening up again, many of us are itching to get back to the gym. There\u2019s no doubt, though, that our routines there won\u2019t look quite like they used to. In order to keep ourselves and other gym members safe, we all have to learn the ins and outs<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-hit-the-gym-safely\/\">Read More <span class=\"screen-reader-text\">How To Hit The Gym Safely When You Return<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":25002,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-25001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with 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