Since the start of this pandemic, we have all had to change how we workout.
With gyms closing, and then opening, and then closing again – we have had to get used to working out at home or outside, online sessions, jogging, and finding new ways to motivate ourselves.
But with restrictions changing all the time, finding a solid routine has been tricky. And it may be that the future of fitness lies in all the different things we have tried over the last 12 months.
Sarah Durnford, head trainer at Les Mills UK says ‘blended training’ – that combines at-home workouts with group and gym workouts – could be the best way to workout in 2021.
Sarah says this approach doesn’t have to be just a reaction to circumstances outside of our control, choosing to stick to blended training could actually enhance your fitness and help you reach your goals.
‘During the first lockdown, we found that 31% of gym clubs globally used Les Mills On Demand,’ says Sarah. ‘But even from speaking to my own clients and my friends and family, we know that live fitness experiences (in studio) remain the pinnacle.
‘It’s hard to replicate the motivation of a thrilling live class or the sheer choice of strength equipment at home.
‘But digital workouts offer a convenience and outlet that we all need right now – particularly because many of us are still in lockdown.
‘With health now everyone’s top priority, the Covid outbreak is ushering in a blended fitness approach – where people can workout wherever and whenever they want.
‘We think blended fitness – in studio and at home – will be a firm favourite for many now and in the future.’
What are the benefits of blended training?
Blended training is where you split your training between at-home and online workouts, and training in the gym or studio.
Sarah says there are many benefits of working out like this, because she says it offers you the best of both worlds, in studio and online.
‘It gives you the choice of when and where to work out, what suits you at the time and what makes you feel best,’ says Sarah.
She adds that flexibility is an enormous benefit of blended training, and something that people have pushed to the top of their priority list since the start of the pandemic.
‘What people have come to realise is that fitness and exercise is best when it can suit your daily lifestyle, when you can do it on your own terms,’ says Sarah.
‘But, at the same time, only having an at-home option means motivation is sometimes lacking. And motivation remains the key to regular exercise and this is the very reason clubs and studios exist in the first place.’
A recent study found that gym attendees experience increased levels of individual enjoyment, exertion and satisfaction as a result of group exercise.
The results showed the powerful role ‘the group effect’ plays in positively influencing an overall workout experience – as well as the role of the instructor to help encourage this and increase their intention to return to class.
Sarah says it is this sense of collective achievement and group enjoyment that will keep people coming back to studio and gym classes – once they open up again.
‘But,’ adds Sarah, ‘there’s no denying that thanks to the digital fitness boom, many who were not regular exercisers before, have found a new love for regular sessions as a way to stay physically mobile and active, but also as a positive release for their mental health.
‘Not to mention, the sheer breadth of programmes available digitally means you can dabble in new generation yoga one evening and follow it with a powerful HIIT session the next day – without having to worry about a dedicated timetable.
‘We believe that once the Covid anxiety subsides, many of the new fitness fans online and regular gym goers, will be eager to leave isolation and embrace the thrill of live fitness classes back in the studio.’
How to make blended training work for you
So, how can you embrace blended training when the gyms open up again?
It may seem hard to imagine a fitness schedule that flips between home and gym workouts – particularly if you’re a fan of a strict routine – but building a varied schedule that you’re able to stick to is possible.
Start off by sticking to regular days at home and regular sessions in the gym. Maybe start with two home workouts and two gym sessions per week, and see how that feels – and how it fits in with your post-lockdown lifestyle.
Remember, we are all going to be figuring out the new normal when the world starts to open up again, so don’t be too hard on yourself if you can’t bounce straight back into your old gym habits.
You might not be able to lift as heavy after months of working out at home, or you might feel puffed out when you return to regular spin class. That’s OK. Take it easy and gentle, and slowly start to rebuild your strength and endurance.
Sarah says that when building a blended training routine, it’s important to feed your mind as well as your body.
‘When Covid-19 started spreading across the globe, it wasn’t just germs endangering our health,’ she says. ‘The pandemic also infiltrated society by sparking high levels of stress and anxiety.
‘Exercise has long been hailed as being helpful for a myriad of physical and mental health concerns. From increasing everything from circulation to the positivity hormone, serotonin.
‘But, it’s important to remember, it’s not always about “beasting” yourself in every session. Rather, that the quality of movement helps increase positive changes in mind and body.
‘Doing little and often, sometimes doing low and slow – these are the ways to keep moving, even when we really don’t want to.
‘Research shows that regular sessions of BODYBALANCE – our new generation yoga programme – can help increase motivation and feel-good hormones as it helps to increase sleep quality and boost positive mental health.’
Sarah also says it is incredibly important to listen to your body.
‘Following a workout plan or a workout challenge is a great way to stay focused on your fitness goals, but you shouldn’t let it cause you stress,’ she says.
‘So, if you feel like deviating from the plan, go for it.
‘I like to plan my workouts a week in advance, like I would my meal plans. But then if I have more energy sometimes, I’ll work with that and get involved in a more advanced session or higher pace workout.
‘Other times, I know I will only manage a short and sweet low-impact one, and that’s OK.
‘What’s important to me is that my family know that the time I’ve set aside to work out, is my time and they respect that space and let me focus on me for it.’
If fitness motivation has been an issue for you during lockdown, Sarah suggests that you find ways to share your progress and connect with people – even when you’re working out at home or online.
‘Part of the joy and intention of going to a gym is the connectedness of it and the accountability,’ says Sarah.
‘You know that you have to go and get your workout done because the instructor or PT is expecting you, or you’ve agreed to go with some friends and don’t want to let them down.
‘With lockdown and working out from home, it’s easy to lose that social aspect and accountability.
‘We like to encourage people to stay social by sharing their journey, their workouts or their fitness concerns on our dedicated social channels – where there is a huge community of like-minded users. We have our group fitness squads on Facebook and Instagram, where we let users become connected and fitter together.’
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