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The coronavirus has changed how we work, play and learn. Schools are closing, sports leagues have been canceled, and a lot of people have been asked to work from home.

Hence, the fitness businesses have no exceptions! Easily, majority of fitness facilities are cracking heads in thinking of ways to pay for rental, utilities, employees and much more when there is still shortage of income for the next couple of weeks. Hence, it brought me to the point that there are so so many uprising live workout sessions on social media, getting on to one-on-one video call with clients to check on them, or throwing some badass workout programs online where slowly you can see that everyone is starting to sell their respective services online!!

While everyone is rushing into virtual workout sessions, a question that I often ask myself: "How many of you do feel the tightness, discomfort or even pain after following the online workout videos so far?"
If your answer is YES, that should probably the sign of alert in stopping what you are currently doing or have done. Prescribing exercise or movements for clients need to be safe thus it should be reflective in producing exercise videos and workout stress according to the primary guideline - "DO NO HARM" by Mark Boyle.

I thought it will be good opportunity to share some of my opinions in selecting the "right" exercise videos which may suit you!

1. Exercises should be simple, safe and effective. If you notice the trainer is unable to perform the exercise properly during the workout, that should be an immediate indication that you should slow down your pace in completing the exercise or even changing to other possible and suitable channels.

2. Especially the exercise videos that are tool related, incorporating dumbbells, kettlebells, bands, med ball or even alternative mass, do take note that demonstrations done my the instructor are in optimal position during set up (neutral position). This is to avoid any compensation that might lead to pain during joint movements. (Feet point straight ahead, hip is in the neutral position and neck is in the middle of the shoulder.)

3. Exercise intensity shouldn't be based how fast you move to dictate the quality of the workout. In fact, if you are unable to take charge of the exercise in controlling the movements well, regressing or slowing down the exercise is a good opportunity to start off or learn before further progressions ("If you can perform slow exercise well, you can do fast exercise even better." - Dennis Murphy the co-founder of stick mobility)

4. Train movement not muscles. Movements should cover all patterns such as squat, lunge, hinge, press, pull, rotate and gait. However, most of us like complex movement patterns that can make the exercise "hard". The reality is, most of us struggle for whatever reasons from stability to pain or even frustration. Instead, let's achieve something more "rewarding" in breaking complex variations up!
For instance, in the exercise named, forward lunge with shoulder press - maybe it's a good idea to work on the lunges and shoulder press separately first before combining them altogether. This allows the body to learn and adapt to the movement pattern and yet, you are still achieving benefits from the two movement patterns! (Refer to point 1, 2 and 3)

This write is closing in a bit and if this sparked your thoughts or relate to what are you seeing or practicing, perhaps choices and awareness needs to be revised before choosing exercises that are purposeful and suitable for yourself and the audience.

I am going to leave a question for fitness professionals who are reading this article:
If I were allow you to suggest one thing in your exercise video, would it be an option to avoid the choice of Burpees? Weight the consequences and benefits if you will (Refer to point 2 and 3)

Happy quarantine peeps!

About Us
PFC Studio specializes in four quarters of fitness masteries namely:

PFC Studio provides Fitness Education for achievers that wants to elevate credibility in the fitness industry especially through NASM and AFAA.

Team PFC conducts Personal Training which systematically tailors to clients' respective goals and visions.

PFC trainers also focuses on Post - Rehabilitation Training for clients who are working off an injury or in seek for mobility and flexibility restorations.

We also specialize in Golf and Sports Performance Training helping athletes in areas of conditioning and movement related carry overs.

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