With the ongoing Covid-19 pandemic that has
necessitated the implementation of tough social distancing rules, many Kenyans
are finding it difficult to get their workout in without visiting public gyms.
Fitness instructors, however, say that not being able to visit the gym should
not be an excuse to put exercise at bay. Instead, the ongoing coronavirus
situation presents the perfect opportunity for people to set up their own
private home gyms.
David Chaura, the proprietor of
Nairobi-based Body Fit Personal Training, says that setting up a home gym is a
decision that will pay off even long after the pandemic dissipates. “I have
always advised clients who do not live near a gym to set up their own
workspaces. Some people might find gyms expensive, while others are just shy
about the idea of getting sweaty in front of strangers,” Chaura says.
Certified personal trainer Nelly Odongo reveals
that there is a rise in the number of her clients who are enquiring about the
costs and technicalities of setting up home gyms. The Chief Trainer at
Kasarani’s Curlfitness Training points out that with some creativity, one can
bypass expensive specialised training equipment.
Chaura, a Sport and Exercise Science
graduate who has been in the fitness industry for a decade, says that the first
step is identifying space within your home that will serve as a work-out space.
“A spare room such as an unoccupied bedroom, a porch, or even the balcony can
work great. The key is to locate space that will shield you from interruptions
by other family members,” he says.
Chaura adds that shifting around furniture
in the living room or the bedroom will work too. He says, “Take two steps to
the right, two steps to the left and three steps backward. The area created by
your movements, about two-meter squared, should be enough for most types of
workouts.”
Odongo warns that before you begin using
your space, it is important to ensure proper carpeting. The right floor, she
says, will prevent you from slipping. It will also absorb the shock from your
workout thus easing the stress on the soles of your feet and other body parts. “A
fluffy carpet with a rubber padding usually works just fine. However, I advise
my clients to invest in yoga mats which prevent hands and feet from slipping.
Yoga mats are especially ideal for stretching and other floor-based exercises,”
she says.
According to Chaura, Decorating your
exercise space with motivational posters and pictures of people in excellent
shape will help motivate you during your workouts. A full-length mirror will enable
you to monitor the progress of your body and provide you with an illusion of
company.
Once the workspace is set, filling it with
the necessary equipment is the next step. Here, Chaura cautions against
purchasing an assortment of gym equipment at once. By doing this, you run the
risk of hoarding equipment that you will hardly use. Instead, he recommends
that equipment should be purchased one at a time, preferably starting with a
few key pieces that have immediate use.
If your goal is to lose excess weight,
Nelly Odongo, who reveals that she used to be morbidly obese just six years
ago, recommends equipment that will help with cardio exercises. “A skipping
rope is inexpensive but very efficient when used regularly. If the budget
allows, you can acquire a treadmill or indoor stationary bike. The key is to
find a machine that will make you sweat and make your heart pump faster,” she
says.
For those looking to bulk up and build
their muscles but cannot afford a bench press, Chaura recommends that a Swiss
exercise ball will do just fine in its stead. Chaura says, “Lifting weight is
the key to building strength. Equipment such as dumbbells and kettlebells
should work just fine. A pullup bar takes little space and will allow one to
build their chest and arm muscles.”
Chaura points out that there is a vibrant
second-hand market for gym equipment on social media and online reselling
sites. “Gyms have been hit hard by the coronavirus and a number of them are
closing and disposing of their equipment. Second-hand equipment might cost half
the price of new ones but still function just a well,” he says.
“Another way to save on equipment is to
hire a personal trainer since we always show up at your doorstep with our own
equipment,” Chaura adds.
Both David Chaura and Nelly Odongo admit
that their ability to make house calls has been hampered by the pandemic. “Though
I still conduct a few private lessons that adhere to social distancing rules,
most of my business has moved online to Zoom,” says Odongo.
“I conduct about three one-on-one sessions with
different clients on video via Zoom and WhatsApp in a typical day,” Chaura
reveals. “Having a personal trainer will ensure that your exercise regime is tailor-made to suit your needs. Your
trainer is also responsible for keeping you accountable to your exercise
schedule.”
Chaura, a diet coach, says that in his experience,
exercise only accounts for about 20% of a person’s weight-loss journey. Diet,
he insists, is far more important. “I plan meals and design nutrition plans for
my clients,” he says.
Story by:
Wafula Lukorito
@JowalJones
Jowal@jowaljones.com
