5 tips to get the most out of online fitness classes

with the  risks of inactivity  during the covid-19 pandemic, staying active is more important than ever. efforts to reduce the spread of the virus have forced us to adapt how and where we move, spurring an explosion of online fitness classes. zoom, instagram, facebook and youtube are redefining the “homebody.”

are you ready to move more? the  canadian 24-hour movement guidelines  recommend at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity throughout the week and strengthening activities on two or more days per week. whether you are just getting started, meeting the guidelines or exceeding them, a  self-screen  and/or conversation with your family doctor can help ensure you are ready to move more. from there, consider:

the credentials of the individual teaching your class . did your instructor complete an undergraduate degree in health/fitness? have they been certified by an accredited board, for example, the  american college of sports medicine  or the  canadian society of exercise physiology ? your instructor’s credentials matter for both your safety and your fitness results.

checking in with yourself during class . how hard are you working? one way to monitor your effort is by using a  rating of perceived exertion (rpe) scale  ranging from zero (no exertion; for example, when you are sitting down or lying on the couch) to 10 (maximum effort; the hardest you could ever possibly work). though intensity varies from person to person and changes based on the fitness class, you can start by targeting your moderate-to-vigorous zone (four to seven out of 10 on the rpe scale).

setting up your environment for safety . is your home gym also the office, living room and/or bedroom? whatever your set-up, make sure you clear some space, have some water handy, keep equipment off to the side, optimize your view of your computer/phone/tablet and consider what footwear is necessary.

what do you like to do? put the fun back in your workout! as adults, we tend to focus on the workout, and not the fun, but research shows that the best way to maintain your fitness habit is to  keep your exercise enjoyable . this means you should be having fun during your workout, so you can bask in that post-exercise glow.

if you’re getting bored of your usual fitness routine, change it up! now, more than ever, there are (nearly) endless online options for you to try out — from dance to yoga to boxing to bootcamps, and everything in between. to avoid boredom, also consider variety (it is the spice of life, after all). not only have researchers found that variety is linked with  greater physical activity , the canadian 24-hour movement guidelines also suggest a range of activities in order to improve heart and bone health, muscular fitness and overall well-being.

what can you take part in and at what cost? some programs have on-demand classes, others offer live programs and some do both. there are many free options: for example,  yoga with adriene ,  lululemon at home classes  and a range of paid memberships such as  your truth online ,  alomoves  and  peloton .

a great fitness instructor  holds an important leadership role  and is  essential for creating a positive environment  — whether in person or on online. we know that the  motivational environment created by your instructor is key to ensuring you enjoy your class , which is as important as the actual exercise for helping you develop the habit of engaging in regular physical activity. instructors are also in a great position to help you set and check in with your goals.

new to goal setting or not getting it from your instructor? try setting a  smartt  goal (specific, measurable, attainable, realistic, timely, together) for your activity.

how are you treating yourself? as you start or continue your fitness journey, remember, these are unprecedented times, and we have all had to make some pretty big changes and sacrifices.  practising self-compassion  as you navigate your (new) fitness routine can help you feel better.