Gym-going devotees can agree that no number of resistance bands, free weights, or bench press alternatives compare to the real thing. Maybe it's the crash of a bar or the hiss of an air bike, but working out in your living room can't replace the happiness of working out in a facility that feels like a home away from home.
Which might make it all the more tempting that gyms across the country are starting to reopen after shutting down for a few months to help limit the spread of COVID-19. But you don't want to fall back into your regular gym routine too soon.
Is it safe to go to the gym?
It's still unclear how safe it really is to return to your favorite gym. Whether or not you should return to your gym workouts depends on multiple factors, including your age and overall health.
Adults aged 65 and older may be at higher risk of contracting COVID-19. Similarly, people with underlying health conditions , such as asthma, diabetes, or heart disease, or those undergoing cancer treatment or treatment with another medication that weakens the immune system, may also be at higher risk. If you fall into any of these categories, you might not want to be the first one back at the gym as soon as it reopens.
Keep in mind that the gym won't be exactly as you remember it. To reopen, many gyms are implementing new safety protocols . Some are introducing a fingerprint-free entry process to minimize contact between staff and gym-goers. There are even plans to implement mandatory temperature checks for staff and will use hand sanitizer throughout the facility.
The government is also requiring gyms to reopen at reduced capacity , limiting the number of members allowed inside. Some chains are only allowing workouts by reservation to limit the number of customers. Others are only opening every two hours to clean and disinfect the fitness areas.
While pre-pandemic fitness trends have likely changed—for example, there may no longer be a rush hour in the locker room before work with so many people working from home—you can still make an effort to schedule your workout for a time when fewer people are around to help keep your risk of exposure even lower.
Ideally, you should go to the gym early in the morning , if you're going at all, so you can train alongside an even smaller number of people and use the equipment before others touch it after the nightly cleaning.
Deciding if it's safe to return to the gym is tricky, as many of the above factors are out of your control. The prevention practices maintained by the gym and other clients affect your health and, as of now, there is no guarantee that your gym is 100 percent safe.
Go to the gym safely
The gym is probably one of the germiest places you used to visit. After all, the whole experience is based on touching many different community materials.
Almost by definition, a gym is full of objects and surfaces that may have been contaminated by other people. Repeated contact with exercise machines, weights, and so on can transfer an invisible layer of bacteria, viruses, and even parasites to our own skin and clothing.
If you're not committed to staying home, there are some practices you should follow to stay as safe as possible. Even at the gym, experts recommend wearing a mask and maintaining a distance of at least 2 meters between yourself and others at all times. And at this point, it should be obvious: wash your hands properly , both before and after exercising, and stay home if you're sick.
Use of machines and free weights
You're going to come into contact with weights or machines while you exercise; after all, that's the point of going back to the gym. Chances are other members have touched and will touch the same equipment. To protect yourself and others, clean the equipment you touch before and after using it.
To fully clean your computer to prevent any kind of illness or bacteria, according to experts, you'll want to use a solution that is both a cleaner (removes dirt) and a disinfectant (kills germs).
Check with gym staff that their facility uses approved cleaning solutions that can help minimize the spread of COVID-19, such as bleach or an all-purpose cleaner. Thoroughly clean the machines, paying special attention to areas that come into frequent contact with bare skin, such as seats, bars, and weight plates.
If you're determined to get back to the gym as soon as the doors open, there's a right way to get in through new normal fitness. As you begin your workout, it may feel natural to go back to your usual flow. But do your best to stay alert and cautious.
Maintain a distance of at least 2 meters from other customers at all times, even if you're just quickly grabbing a weight. If cardio is part of your workout routine, choose a treadmill or elliptical machine that's as isolated as possible . In the free weights section, set up a small personal space area or move your bench 2 meters away from others.
If your favorite machine is occupied, avoid swapping sets with someone else. As we mentioned earlier, you'll want to disinfect the equipment before and after using it, and swapping sets makes it harder to follow this protocol.
Training in group classes
Fitness class enthusiasts will be disappointed to learn that it's safer to avoid group sessions for the time being. Group workouts make it difficult to maintain social distancing. Furthermore, the high intensity of the workouts can make wearing a mask more cumbersome.
Around 112 cases of COVID-19 were linked to group dance classes in South Korea, according to a May 2020 study in Emerging Infectious Diseases. Researchers found that high-intensity exercise classes in small, confined spaces create an optimal environment for disease spread. The warm temperature of the studio, combined with large class sizes and some inevitable sweating and humidity, makes transmission more difficult to prevent.
Small, closed and poorly ventilated areas of the gym should be avoided, even if no other people are present. There is evidence that particles ejected by a person in such areas continue to 'linger' in the air for several minutes after they are gone.
Group classes may also include mats, bands, boxing gloves, or other community equipment. If possible, avoid these materials altogether. If necessary, bring your own mat or skipping rope to your gym.
Can the changing room be used?
No matter how much you miss your gym sauna, this is not the time to rekindle that relationship. In general, avoid the locker room and bathrooms as much as possible. These are usually small, damp spaces that make it difficult to keep a safe distance from other people.
Although it may seem contradictory, avoid showering at the gym and take a shower as soon as you get home.
It's probably a good idea to wash your clothes as soon as possible. Experts suggest avoiding shaking out sweaty gear to minimize the chance of spreading the virus into the air.
How long should you wait before returning?
After a few months of shelter-at-home, it's not surprising that you're anxious to get back into your exercise routine. But to play it safe, it's recommended to wait until researchers become familiar with the locations and causes of coronavirus hot spots. Although it can be frustrating not knowing the exact time it will be safe to return to the gym, being patient will help keep you safe and reduce the spread.
Therefore, train carefully and exercise at home for now . Just because the gym has reopened doesn't mean you have to go back immediately. Explore some virtual classes your local gym or studio may be offering and limit trips to any physical gym as much as possible.