My biggest problem between dealing with the pandemic and poor air quality from California fires is finding a method to work out without being able to run or walk for extended periods of time outdoors. The air polluted by wildfires carries particles that can damage the respiratory system, which is not ideal for one to experience if one does not want to receive the virus that damages the cardiovascular system. I have learned that cardio work outs can be performed indoors to avoid one's exposure to toxic air. Here are my recommendations for staying fit without access to a gym or outdoor space. Workouts You Can Perform: 1. High Intensity Interval Training (HIIT) This training helps keep the heart rate up and burn calories while keeping one in a single enclosed space like a bedroom. My favorite HIIT work outs to stream are from Natache Oceane, a British social media influencer who has a youtube channel featuring a variety of fitness videos. Her work outs are hard, but she gives timed breaks between each set for short recovery. I typically jog in place or perform jumping jacks to keep the recovery period active and to burn more calories. https://www.youtube.com/channel/UCjfG0dyMUiqKleUnkX6zBrA 2. Strength Training Toned muscles will assist your cardio workouts and help you perform exercises effectively. Use time indoors to practice workouts to train the core, legs, glutes and arms. These areas can assist other work outs like running and walking while helping one to have a more toned physique. I recommend Youtubers like Pamela Reif, Sami Clarke and Chloe Ting for body strengthening exercises. https://www.youtube.com/user/PamelaRf1 https://www.youtube.com/channel/UCdOdchV00nejfJtbXf6BPxg https://www.youtube.com/user/ChloesAddiction 3. Yoga Yoga helps the body to relax and stretch out any tight muscles. Perhaps use a day indoors to recover from any outdoor cardio performed. Yoga helps calm the mind and body and connect one to his or her inner self. I recommend the Youtube channel Yoga with Kassandra for full body stretches and short ten minute sessions. https://www.youtube.com/user/yogawithkassandra 4. Dance I recommend looking up online dance work outs that burn excess calories through a fun cardio dance routine. Pamela Reif also releases a variety of dance-cardio work outs to perform at home. These work outs are fun and energizing without needing the use of an outdoor space. https://www.youtube.com/user/PamelaRf1 Equipment: 1. Weights I recommend purchasing a few household dumbbells for strength training work outs. I personally like using heavier weights to train my core and lighter weights to train my arms with small repetitive motions. 2. Yoga Mat For working out on harder surfaces, use a cushioned mat to provide the feet and body with comfort when exercising. Additionally, buy mat cleaner spray to sanitize the mat after the work outs. 3. Booty Band I recommend getting a set of exercise bands to use for work outs for toning the glutes. They provide a good level of resistance for toning the bottom half of the body. 4. Gym Set For being home, I personally like having a gym set where my sports bra matches my leggings. Not only are gym sets cute and comfortable, but they provide an easy go-to option on days of performing indoor exercises. I recommend a set from Gymshark 5. Fitness Watch
Whether its a Fitbit or a Garmin, use a device to track your heart rate when performing indoor cardio. That way, you can see how many calories you burn over time and how efficient certain cardio work outs are.
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This summer I have worked at a running store and have learned how to be a Fit Exert in running gear. As a runner myself, I value having nice quality products for my work outs. I know a lot of people have been relying on running outdoors for fitness to reduce the risk of receiving the coronavirus from exercising indoors. Here are my top ten items that I recommend finding to complete running workouts. 1. Comfortable and Loose Fitting Shorts I recommend buying shorts made from loose-fitting non-cottony material. The best design of running shorts typically should include a sturdy waist band made with stretchy elastic and including pockets for storing keys. From the waist band, the short legs should flow loosely and give the legs a comfortable barrier so the thighs do not rub together and chaff. 2. High Support Bra Before purchasing a sports ra, make sure to check if it has a tight band below the padding. This will breasts the necessary support for high intensity workouts. My favorite running bra would be the Energy Bra by Lululemon, as displayed on the lefthand photo. It comes it pretty patterns and colors while providing a secure and tight fit for running. Nike also sells great sports bras with very durable smooth material, as displayed in the photo on the upper righthand corner. 3. Durable Shoes with Maximum Cushion Maximum cushion shoes provide comfort for feet enduring long miles. I typically run in Nike Vomeros because they last longer with the durable sole material, yet have a slim fit to provide an aerodynamic flow to my feet when I run at a comfortable fast pace. The other maximum cushion shoes displayed are the Gel-Kayanos by Asics (top shoe) and the Arahi 4 by Hoka (bottom shoe). 4. Cotton Socks Cushioned socks are excellent for long distances, since they provide adequate footing for the feet. I typically wear cotton socks from the C9 Brand found in Target, or the RoadRunner socks with the Dry Max technology that prevents feet from becoming too sweaty. 5. Fitness Tracker or iPhone Application I recommend using a fitness watch or an iPhone application to track mileage and see improvements over time. On the left I have my Garmin, a watch that tracks mileage with GPS location data. On the right I have a photo from Nike Run Club, an application that tracks mileage with Apple Maps. I recommend purchasing a phone band (like I did) so you may strap your iPhone to the side of your arm to use on runs. 6. Hair Ties Always have extra to tie hair back for those miles! 7. Foam Roller and Recovery Tools I bought this three part roller off Amazon. It features three basic tools to help roll out muscles after runs. The first is the large roller, the second is the ridged small roller and the third is the plastic wand. Both rollers can go the length of any leg muscle, while the want targets individual areas. 8. Fitted Tank Tops Tight workout tanks can match easily with loose shorts and prevent any awkward bagginess on the upper body. They also give the arms room to move on longer runs. I recommend searching for a few tops from Lululemon, or perhaps less pricey choices like the Old Navy tank on the far left. 9. Running T-Shirts As a runner, I collect a lot of shirts from different fun runs I complete as well as high school cross country meets. It's fun to have a decent collection of shirts to display what activities have motivated you to run and to keep encouraging you to work for your fitness. One of my favorite t-shirts is from the SLO Half Marathon, where I ran a personal best of 1:46 for 13.1 miles. The shirt stands as a fond memory of one of my best runs. 10. Long Sleeve Dry Fit Shirts For any colder runs, I prefer to have a few long sleeve athletic shirts that are rather lightweight but can easily absorb sweat. Stay away from heavy cottons that may weigh you down while you run. Stretchy thin materials are ideal for keeping limbs warm without causing the body to feel over heated.
Since the Coronavirus pandemic has begun, many gyms and fitness centers have closed. It is now the time to develop healthy habits for working out from home. Below is a list of my top online fitness gurus for staying in shape from home.
1. Chloe Ting www.chloeting.com/program/ www.youtube.com/user/ChloesAddiction This social media influencer has her own website with work out plans for toning different parts of the body and weight loss. I tried her 28 Day Flat Tummy Challenge as well as her 4 Weeks Summer Shred and noticed a thinner and more defined core. I have also lost a few pounds from before the pandemic, which I attribute to these workouts supplemented with my daily runs. 2. Pamela Reif www.youtube.com/channel/UChVRfsT_ASBZk10o0An7Ucg This fitness guru publishes fun yet challenging work outs weekly that target the core, glutes, arms and legs. She uses upbeat music and creative movements to get you in the zone for an exciting work out. She also has an instagram page (@pamgoesnuts) with her recipes from her healthy eating cookbook. 3. Sami Clarke www.youtube.com/channel/UCdOdchV00nejfJtbXf6BPxg This work out guru gives tips for exercise and healthy lifestyle routines in her series of youtube videos. She also has lots of fitness motivation photos on her instagram (@sami clarke). I recommend her 10 minute ab work out, which has easy movements to follow yet still gives your core a burn. 4. Natacha Oceane www.youtube.com/channel/UCjfG0dyMUiqKleUnkX6zBrA This youtuber creates a wide variety of fitness and health videos. This includes at-home workouts, lifestyle videos and fitness challenges. She also has an instagram page (@natacha.oceane) featuring more work-out ideas and cute gym outfits. I highly recommend her high intensity interval training (HIIT) youtube videos for a great at home cardio routine. 5. Sophie from GainsbyBrains www.youtube.com/channel/UCTINyyRItvST779DOPnB-Yg This social media influencer links work outs in her instagram (@gainsbybrains) and publishes healthy lifestyle videos on her youtube channel. She is also sponsored by Gymshark and announces the newest releases of cute gym wear. Lately starting back for winter quarter at Cal Poly has taken lots of adjustment. New schedules, getting used to living independently and managing a balance of activities has allowed for a huge change in my everyday lifestyle. But one thing that has stayed constant is my running. I have been running pretty consistently for the past first few weeks at Poly and am proud of my level of fitness. Lately, I have been completing workouts with a friend from the running club and have learned so much regarding what I can achieve. And honestly, my inherent value for running has developed into a sense of personal self empowerment. I am ready to attack every mile to improve my personal fitness and to enjoy seeing the world while traveling at a fast pace, I feel true satisfaction after completing a workout, whether from holding sub-8 miles, completing a longer run or just giving my body the chance to receive exercise. My self empowerment from running comes from my pride to be a stamina-based runner, to cover lots of distance in efficient amounts of time and to avoid getting tired easily. Maybe I am not the best runner out there, I do not compete on a Division One team in college and I never even ran at a state meet in high school. But I am a good runner because I work hard and am truly dedicated to an activity that is so healthy for my mind and body. I am grateful for the level of fitness I have attained and know that I am a hard worker who is dedicated to work to stay in shape. So for the new year, as a new way to boost my self confidence and pride, I have come to value running as my personal strength, as my proof of my diligence and passion for fitness.
Gym Center Use For an activity using an indoor workout space, I would recommend a tank top with leggings. To coordinate colors, I chose a light colored tank top with a built in bra paired with grey patterned leggings and dark workout shoes. Make sure to designate a clean pair of workout shoes to use with gym equipment, so outdoor soils do not end up dirtying expensive workout machines or public use fitness items. Cycling For an indoor cycling class, I would recommend a tank top with indoor workout shoes and athletic shorts. The patterned sports bra matches the light blue shorts and the grey tank serves as a neutral-colored article. A racerback tank that is a more fitted style will be less distracting when you are pushing your hardest on the bike. Outdoor Run I designate one pair of shoes specifically for outdoor running, and recommend Nike Zoom Vomeros. I typically run with an arm band for carrying my phone tracking mileage. Additionally, I wear running shorts with pockets for carrying keys, a high support bra in a fun pattern, and a loose tank top. I typically coordinate patterned bras with non patterned shorts and vice versa. Hiking For trekking the trails, use a pair of beat up running shoes with thick soles. They will become less worn down by rocky and long mountain pathways. Additionally, wear leggings with pockets, a light support sports bra for comfort, and a loose tank top. Pocketed leggings can carry phones, wallets, and any keys. A light support bra should be comfortable and perhaps even stylish for those long outdoor adventures. Yoga
For your yoga practice, wear leggings and a cute light support bra for comfort. A cute tank showing off a unique bra is another plus. Stretchy leggings and a loose fit top should allow for an easy flow between postures. Since you will not be using shoes during the practice, Birkenstocks should serve as comfortable sandals to wear to and from class. 1. Have the right mindset.
Running begins with the decision to try, meaning one must be motivated to partake in the exercise and tell him or herself that he or she can run. Do not tell yourself you cannot do something before you even start the action! This discouragement will not get yourself anywhere in accomplishing goals or learning more about yourself. That is why in order to run you must believe you can do it and make the decision to try your very best. 2. Set an intention and or goal. Create a reason for why you choose to workout, whether it is to train for a race, run a fast mile time or just improve your overall health and fitness. This will set an intention for partaking in the new activity of running and give yourself a sense of motivation to workout. 3. Create short routes. Become familiar with the area you will use for your workout, whether it be the neighborhood sidewalks, a local set of trails or even just the treadmill. This will allow you to form a routine for your everyday run, and will cause you to be more acquainted with what routes you can use for your workout. Familiarity and routine will help motivate you to chase your goals of becoming a better runner, by setting up a plan for your exercise. 4. Purchase stylish (and slightly pricey) athletic wear. By finding running clothing that creates put together and aesthetic outfits for your workouts, you will feel more motivated to dash out the door for your run. Match colors and patterns between shorts, sports bras and tees. Also buy neutrally colored running shoes that will pair well with any outfit. Make sure to update the running clothes that you own so that you become more excited to try new products by going on yet another run. My favorite brands for nice running clothing include Lululemon, Nike and Adidas. 5. Find a way to track you runs. I recommend buying a phone band to run with your phone that can use a tracking app while you run. I use Nike Run Club, an app that records and maps runs, tells me certain time splits, and shows me my mileage while I am on a run. This makes it easy for me to try new routes, know my speed, and track improvements over time. If running with your phone is too extra, there are running watches you can purchase that provide mileage and time splits. Using a tracking device will allow you to see yourself improve, motivating you to go on more runs. Tracking devices are also excellent ways to train for harder races and to give time splits during a workout. “What do I tell people, my sport is complete pain but I do it because it is so satisfying?”
I would say that the quote above is an utterly honest description of running, or what the average person may say about running if they did not truly love it. And I will tell you, after two years of high school cross country and track and field, as well as completing two half marathons and multiple 5k fun runs, I was once one of those people too. I used to completely hate the phrase, “go for a run,” when I was thirteen years old. I remember participating in middle school track and field and being the only girl on the entire team who could even run the mile. My dad would come to my bedroom door and start egging me on to go running with him around the block, and emphasized that I needed to be running everyday to be able to run the mile in track. And I hated it. I was not good at track. I used to run the mile in middle school and finish last. I felt that the “go for a run” everyday was not doing me any good. Why should I run competitively if I was just going to make an utter fool of myself at a track meet? Everyone sees the kid that finishes last, and the kid finishing last definitely does not appreciate the pain she feels to come in last place. So going into high school, I did not run competitively for two whole years. I felt like I did not want to finish last. But I did run for me. I used to run on my own in my neighborhood, just by myself, so I did not finish last but could feel fit for myself. Now I did not discover my passion for running until I was 16. I had decided to quit the volleyball team at my high school because I obviously would not get chosen for varsity, and chances were I would be stuck on the bench for JV (the previous volleyball season had gone awfully poorly). I decided to run on the cross country team, not exactly knowing what cross country even was. I did know that I needed to run everyday during the summer to stay in shape, so that is exactly what I began to do. By the time I started cross country for my high school, I realized I was amazing at it. I scored second for the entire team, medaled in two races and qualified individually for regional championships. After this first season of cross country, I began to love running more and more. The “go for a run” became something I did every day. And looking back at my start to running junior year, I am proud to say I have kept running. I qualified for regionals again in cross country as a senior and represented my high school in track for two years, setting a school record for the two mile. And as a college student, I have completed four half marathons, a 6k in 26 minutes, and have shattered my 5k personal best by over a minute. And I will tell you this, running can completely suck. A lot of people do not have the level of motivation I do to put on their shoes and go for a run every single day. No, a lot of people do not understand what running is. They think “my sport is complete pain,” and I will be honest, it is, but once you start you can do amazing things. Running consistently shows enjoyment in improving one’s fitness, and this develops with time and personal motivation to try. In fact, starting a passion for running begins with a confident and positive mindset, tuning out doubts to begin to work for the betterment of you. Running teaches you to work for yourself and to improve your personal level of fitness. To block out the negatives of the world and do something that makes you truly happy. It teaches you to develop inherent value, to do something you want to do not because you have to do it, but because you truly wish for the positive experience. And when you fulfill a personal need like that, you find an inner strength. A strength to have an encouraging mindset even on a day when nothing goes right, or when everyone seems like they are accomplishing more than you. A strength to work through the challenges faced between academics, professions or perhaps social situations. A strength to be more easygoing and not anxiety-driven, to smile and appreciate the world for all its benefits, simply because you let life go to do this amazing personal workout of a run. Something for yourself to push for the betterment of you. One thing I will tell you from running is not only the benefits, but the fun aspect of it. The ability to make routes anywhere, to explore the world through a new lens. To push yourself to run as fast as you can. Or even to just go fast because it feels good. To let the energy go and to get out. Running is a way travel in a new space and time frame. To escape the confines of an office desk or classroom. To forget about the pain to savor the experience of the outside world. And to just have fun. So yes, I will tell you that the “complete pain” is “so satisfying” because running develops personal strength, inherent value, and a fun experience. And yes, I once did not love running as I do today, but over time I have become stronger from it. I have learned to run to prove my ability to work hard, to show that even when everything goes wrong, there is one thing that can go right just for me. My ability to push to make myself truly happy for what I can do. My ability to prove that I have maintained a decent level of fitness while learning to enjoy the world in a new way. To prove that no matter what people say or what has happened over the past day, I can always show that I am strong for me. And being strong for me because I work hard is what makes me truly happy. |
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