Overcoming the Fear of Virtual Training

Eat garbage, then work it off

Does this picture make you think of what online or virtual training is like? It is true that there is no shortage of online workouts that a person can do featuring people who don’t look like they actually need the workout…and who happen to be shirtless or in a bare midriff. I get why folks would be a little put off by these workouts. The people on the screen look nothing like most of us. Is that why so many of us are afraid of online workouts?

Even so, we are at the point where “waiting out the pandemic” before going back to the gym may not really be an option. Ohio’s governor, Mike DeWine announced yesterday that gyms in the state can re-open after Memorial Day Weekend (not sure what’s magic about that date); on the same day, the Mandel JCC where I work as a Personal Trainer informed us that we would not go back to one-on-one in-person by-appointment-only training at the gym on May 18 as previously hoped. In fact, leadership reported that it could be June before we do this. And, even if a gym re-opens, what does that mean? I’ve blogged about this before; it won’t be the same old gym that you remember from early March.

It is time to get over the fear of virtual workouts. Many personal trainers are depending on their clients (current and future) to do just that since our livelihoods depend on it (no less that other local businesses depend on us). Some people just feel that virtual training is just not the same and they are correct; but post COVID-19, is anything the same?

Guess what? There are some advantages to virtual training.

First, no one else can see you (unless you are in a Zoom group workout) so if you mess up or poop out, no one will judge you…except maybe your dog. In my daily online workouts, I always give modifications so that folks will feel that they can build up to the more difficult exercises. No one knows if your doing the modifications or only 8 reps instead of 12. The downside, of course, is that if your form is off or you’re just plain doing it wrong, there is no way for the instructor to know…and you could end up injuring yourself, which leads me to my next point.

Second, if you are working with a trainer one-on-one, we are well-versed in how to do exercises correctly as well as giving you the kinds of workouts that will help you to reach your fitness goals whatever stage of life you are in. Does a 70-year-old retiree need to do a 30-minute butt blaster? Probably not, but would exercises aimed at balance, mobility and fighting the loss of muscle mass be helpful? You bet. A trainer can provide that–even online–tailored especially to your needs and wants.

Third, you have more equipment to work with than you realize. You may look around the house and think, “I don’t even have a jump rope!” Trainers are able to provide effective workouts even if you have ZERO equipment. I have done workouts using dish towels, canned goods, and rolls of toilet paper, and they were tough! Most can rely on our own body weight…although one of my clients who has no dumbbells used a bottle of Cabernet Savignon and a bottle of Merlot instead of weights–brilliant! I never thought that I’d say the line: “while doing those overhead triceps extensions you may want to have the cork facing up….”

Fourth, when you work one-on-one over a platform like Zoom or FB Live, the distractions are minimized. There aren’t other people in the gym to distract you. You don’t have to wait to get on a piece of equipment and lose your momentum. It is hombre a hombre and it can be a very effective way to get things done.

Fifth, the technology is not as difficult as you think. If you have a tablet or laptop, you most likely have a camera and speakers built right in. If you only have a desktop, there are a number of good and relatively inexpensive webcams for purchase online. The programs are designed to make it so that even a Technorsaurus Rex like myself can make it work. I have clients in their 80s who are using Zoom all the time. Your trainer can talk you through it…and then you can “visit” with friends and family too.

Of course, if you want, you can wait it out. By then, however, how much muscle tone will you have lost? How much will your stamina have decreased? How much weight will you have put on? How will all this affect your mood, your sleep, and your energy levels?

What are you afraid of?

Nothing to Fear but Fear Itself

President Franklin Delano Roosevelt

These words are a paraphrase of remarks made by Franklin Delano Roosevelt at his first presidential inauguration. Those were difficult times, recovering from the Great Depression and with a World War looming on the horizon. One could argue that back then there was a lot to actually fear.

Aside from how our anxieties affect us at work, school and in relationships, I regularly see how fear plays an outsized role in the realm of physical fitness.

I have worked with many clients with a variety of fears: fear of doing a certain exercise, fear of entering in a 5K, fear of looking foolish in the gym, fear of disappointing their trainer, etc. This can often be paralyzing. It can prevent us from engaging in the fitness activities that can help us to avoid the kinds of injuries and illnesses that we should legitimately fear.

I know that every time I have competed in a race (obstacle course, 1/2 marathon or triathlon), my overwhelming emotion beforehand is fear. I am afraid that I won’t finish the race, or that I might hurt myself, or that I will do so poorly that I will be a disappointment to myself or others. It is irrational since none of these have ever happened, but still it occurs.

As someone who has dealt with anxiety and even panic attacks, I know that this fear can prevent us from living a life of adventure, fulfillment and even love. There comes a time, though, when we have to take an informed and prepared leap of faith. I wouldn’t say that a person should conquer their fear of running a 5K by waking up one morning to do one; it requires preparation and training. The process of getting ready can help give us the confidence to overcome our anxieties.

We should be aware of the crippling role that fear can play in our lives. We must remind ourselves of how strong and courageous and deserving of good things we are. We must also work hard to reach our goals. Accept the fear. Stare it down…and then set it aside. The only thing we have to fear…is truly fear itself.

What Are We So Afraid Of?

fear

I was working with a client earlier today who qualifies as an older adult; she is one of those folks who comes to the gym but says that “it is not really her thing.” She cannot really understand why people do it…and if it weren’t for her husband, I don’t know if she would be there at all. As we were discussing this topic (not for the first time), her husband chimed in, stating that the reason why he works out is to avoid “the walker.”

Older adults who do work out are motivated by a number of factors. For some, they really enjoy it–especially the social aspect of being at the gym. For others, it is just a habit that was picked up earlier in life. And for others, it is motivated by fear. And this is not necessarily a bad thing.

A recent study commissioned by the home healthcare company, Home Instead Senior Care Network, surveyed older adults about their biggest fears. The top 3:

  1. Losing Independence.
  2. Declining Health.
  3. Running Out of Money.

Losing independence is complicated, because it can actually be a result of #2 and #3. Other research I have seen shows that the biggest fear is loss of cognitive function; they dread a body that still works and mind that is no longer there. This would certainly result in loss of independence. In any case–especially in the USA–independence is a core value and it is not surprising that we fear losing it as we get older; we do not want to have to rely on others.

Declining health is also complicated. It’s not just about dementia, but about being incapacitated, in pain or greatly impaired. Older adults envision a retirement or later life filled with activity and enjoying the well-earned fruits of one’s labors. It is understandable that we fear that our health may rob us of these things.

Finally, running out of money–also complicated. Many adults have not provided adequately for retirement, even though they think they have. With seniors living longer and longer, what might have been enough money even ten years ago may be underestimated today. No one knows what the status of Social Security will be, but the system is being stressed with more seniors and a declining birthrate. Never mind leaving an inheritance, we worry that we won’t have enough for medicine, food and housing.

So, should we live in fear? The good news is that it is almost never too late to begin addressing these fears. This leads us back to my client; the choices we make today will affect what our later years will look like. An hour or two at the gym can be the difference between independence and having to rely on family, friends or “the system” later in life. While it is true that there are certain medical conditions that we cannot anticipate, many of the health issues in our society are the result of poor lifestyle choices. We can always improve our diet, our exercise, not too mention quitting smoking and limiting our alcoholic consumption. Running out of money? If we take care of ourselves now, we decrease the likelihood that chronic and devastating illnesses will hit us later on; this not only has health implications, but monetary ones as well.

FDR said that “the only thing we have to fear is fear itself.” Each of these fears can be addressed. We do not need to let them scare us into inaction; on the contrary, they should spur us to the kinds of activities that will help us avoid the things we fear the most.

We are living longer. Let’s not approach older adulthood with fear. Let’s face it with a sense of bold optimism!