Social Distancing & Beating the Heat: How to Work Out Safely This Summer
Healthtrax locations have slowly begun to reopen and we’re just as excited as you are to get back into the healthy swing of things. Whether you’re heading over to the gym or enjoying the great outdoors, it’s important to consider a few safety tips when working out this summer. Here are a few ways to stay healthy and socially distant while working on your fitness during the hot summer months.
Working Out at the Gym
At Healthtrax, it’s our mission to create a safe environment for those looking to
get back to the gym. We’re adhering to state regulations to ensure that our machines are an appropriate distance apart and members are practicing social distancing.
In addition to following CDC guidelines, we’re adopting new measures and taking extra precautions to help our communities stay safe and healthy. This includes extensive cleaning protocols and physical distancing practices within each of our fitness centers. Learn more about our reopening plans and updated procedures.
Find the Right Mask
Exercising in a mask can be an adjustment, but selecting the right one can make you more comfortable. According to LifeBridge Health's Chief of Innovation Dr. Durand, the most important thing to look for in a workout mask is proper fit. Your nose and mouth should be completely covered, without any need for adjusting. Durand also recommends taking material into consideration, encouraging
athletes to opt for moisture-wicking fabrics such as elastane or spandex blends (like your workout clothing). Some retailers offer lightweight, breathable athletic masks that are more secure and designed for physical activity. Regular cloth or medical masks can also do the trick, if fitted correctly.
It’s helpful to wear a mask that won’t strain your ears after a long period of time so you can focus on your workout. Adding a nose bridge—like a wire, twist tie or pipe cleaner—can help your mask stay in place. We recommend doing some research to find the right mask, so you can get your cardio or weight training in with ease.
If you’re heading to Healthtrax, remember to wear a mask when entering and exiting the facility. Masks are also required in common spaces and anywhere physical distancing isn’t possible.
Wipe Down Equipment Before & After Use
Even if someone has cleaned a piece of equipment right before your workout, make a practice of doing it yourself. Get into the habit of wiping everything down before and after you use it. This will help minimize the chance of spreading germs through surface contact. At Healthtrax, we offer disinfectant wipes and sprays that are easy to grab and located in various places throughout the gym. Our staff members also perform regular cleanings throughout the day and deep-clean our facilities each night.
Try Not to Touch Your Face
To be extra safe, try your best not to touch your face during a gym session. Finding a mask that fits well and doesn’t get in the way can help you keep your hands off your face. Wash your hands or use hand sanitizer immediately following your workout and before removing your mask.
Limit Your Exposure
If you like to take your time at the gym, try making your workouts more efficient to limit any possible exposure. We recommend a 30-minute EMOM (every minute on the minute) HIIT workout to target specific areas of your body. This high-intensity workout can be both quick and effective. If you’re lifting or strength training, take your cardio finisher outside for some fresh air and a change of
scenery.
Stay Home if You’re Sick
Not feeling well? Even if you think it’s just a cold, stay home. It’s important to not only keep yourself healthy and well-rested but protect your fellow members’ health as well.
Beating the Heat Outside
In addition to visiting your local Healthtrax center, there are a number of other ways to boost your fitness this summer. If you opt for an outdoor workout, you can take a quick jog on a trail or use an outdoor gym at your local park without a mask, provided no one else is around. However, if you are working out with others nearby, consider these tips to help you stay safe and healthy in public spaces.
Stay Hydrated
Whether it’s cardio in the sun or weight training in your backyard, outdoor workouts have their pros and cons. Social distancing can be easier, and outdoor workouts give you the benefit of complex terrain and fresh air. However, the summer heat and humidity can also work against you. It’s important to stay properly hydrated before, during and after a summer sweat session. Try incorporating a drink that contains replenishing electrolytes so you can stay fully hydrated and at peak energy during your session.
Wear Light Clothing
It’s time to switch up your wardrobe. Turn to light colors and fabrics when taking your workout outside this summer. Black, navy and other dark colors will absorb the sun’s rays and make you feel hotter. Try wearing light and bright colors that reflect more sunlight so you can stay cool. Lightweight and moisture-wicking fabric can also help with temperature regulation.
Get Creative With What You Have
Local parks often have jungle gyms and sometimes even workout equipment available for public use. Use the jungle gym to your advantage and switch up your typical routine. Bring a couple cleaning wipes to use before and after your workout. Wipe down any monkey bars or pullup bars and get creative! Be mindful that if the gym equipment is metal, it may be hot. We recommend using this equipment in the morning or evening when the sun isn’t as direct.
Timing is Everything
If you’re dealing with high temperatures or humidity in the middle of the day, get into the habit of working out early in the morning or later in the evening. You’ll enjoy more mild temperatures while avoiding peak humidity and direct sunlight—plus, it’s a great way to start or end your day.
Working Out at Home
Many of us have been performing our workouts in our living rooms or basements while the gym is temporarily closed. Home workouts can be a great way to break up your day and work with what you have. Here are a few tips for effective home workout sessions.
Invest in Some Equipment
If you’d prefer to start (or continue) your workouts at home, consider investing in some basic gym equipment. Pick up a set of free weights to have on hand for a full-body workout. Resistance bands are also a great addition to your home gym and can be used in a variety of ways. Explore some Trax Trainer and Instructor recommended equipment here.
DIY Heavier Weights When Needed
Don’t want to spend the money on heavier weights but need them every now and then for lifting or squatting? Try combining the weights you have by securing them together with strong tape or putting them in a tough bag. Another way to DIY heavier weights is to use items you have around the house, like a case of water or a stack of books.
Get Dressed for the Gym
It might sound silly, but getting dressed for the gym even if you’re exercising at home can make a difference in your performance. Throw on your sneakers and shorts and get moving! Grab your headphones if you don’t want to play music out loud—whatever helps you get in the zone.
Take Advantage of Virtual Fitness Classes
Healthtrax offers a variety of virtual group fitness classes for our members, so you can enjoy your favorite routines from the comfort of your home. Whether you’re casting to your television or following along on a laptop, group fitness classes can help you make the most of your session while staying socially distant at home. You can find our live and on-demand virtual class schedule here.
Do What Feels Right
Your comfort level is ultimately the most important thing. If that means making your way to one of our newly reopened fitness centers, our staff is ready to welcome you back. But if you’d prefer to go for a run outside or lift weights at home, do what works best for you. It’s your health that matters most!