If you’re one of the many people whose exercise routine was interrupted by the pandemic, setting up a home gym could be the right choice in 2022. According to the 2022 ACSM Health & Fitness Journal Fitness Trends Survey, the number two fitness trend is home exercise gyms.  Since online programs routinely offer 24/7 availability, including group or individual options, plenty of people are choosing to build their own home gym.

Why train at home? Many people prefer the lower membership costs, increased privacy, improved health and cleanliness, and reduced total time commitment (no commute!).

Here are three tips for creating your very own home gym.

Choose the right space

Exercise equipment is trendy and can change from year to year, but you probably can’t change up your exercise room as easily as you can swap equipment. Since there are a lot of different equipment options that address your desired outcomes (e.g., cardiovascular fitness, muscular fitness), be sure to choose a space that will work for you in the long term and doesn’t disrupt your housemates. 

Choose the right exercises and equipment

Now that you’ve selected your space, pick routines and equipment that will work best within it. If space is limited, go for multipurpose equipment:

• Stability balls for strengthening muscles, balance training, and increasing stability.  
• Resistance bands for a wide variety of single-joint and multi-joint resistance exercises, as well as many stretching and mobility exercises.
• Kettlebells for total-body strength and resistance training.
• Yoga mats for yoga, Pilates, stretching and mobility.
• Foam rollers for breaking up adhesions, decreasing soreness and promoting blood flow. 

You can use much of the above equipment to increase your aerobic fitness if you take only short rest breaks between sets and exercises. However, if space isn’t an issue and cardio is more your thing, select high-quality aerobic equipment to avoid constant repairs and replacement. Some great options include:

• Treadmills
• Stationary bikes
• Rowers

Choose the right support

A lot of us need external motivation to stay focused through our workouts, and that’s often what’s missing from a home gym. It can be easy to fall short of our workout goals without someone keeping us honest. Fortunately, there are great support options to keep you committed. 

• Virtual personal trainer. Apps, blogs, and real-time trainers can help you plan and build your exercise program appropriately. The ACSM Pro Finder can help you find an ACSM-certified trainer.
• Streamed workouts are great options with pre-designed routines to follow. Some require you to buy specific equipment (e.g., Peloton, Hydrow, MIRROR), but many need minimal or no equipment. There are also a variety of streaming platforms, so you may be able to view your workouts on your phone, tablet, computer or television. 
• Workout buddy. It’s harder to skip a session when someone is joining you (friend, partner, child). A great way to stay motivated at home is to schedule a weekly routine with someone you live with or who can get to your workouts easily.

In 2022, a home gym makes a lot of sense for considerably fewer cents. Cutting out the commute is a huge benefit, and a variety of equipment and supports can come together to create an exercise routine that works for you.

Related Links:
Downloadable resource | Choosing the right professional trainer
Additional resources | Staying Physically Active during the COVID-19 Pandemic
Infographic | Home Weight Room Equipment

Mike Phillips, Ph.D., CSCS is a professor of exercise science at Tennessee Tech University.





J.P. Barfield, D.A., FACSM is associate dean for the School of Health Sciences at Emory & Henry College.

The physical inactivity public health emergency has been brought to light and further fueled by the COVID-19 pandemic.^[i] [ii] There is a need for evidenced-based recommendations on safely returning to physical activity after a COVID-19 infection. ACSM was among the first organizations to offer guidance on planning for physical activity taking the effects of COVID-19 into consideration.

There is increasing awareness of potential long-term cardiopulmonary sequelae of COVID-19, also known as “post-acute” or “long” COVID.^[iii] These persistent symptoms, including cough, elevated resting heart rate and extreme fatigue, can last for weeks to months after COVID-19 infections.^[iv]  Cardiac damage has been seen in about one quarter of patients with severe COVID-19 illness.^[v] [vi]

Myocarditis, inflammation in the middle layer of the heart wall, has likely always been a potential complication of viral syndromes for athletes returning to sport. COVID is somewhat unique however, in that we can test for and diagnose the specific virus and then monitor its progress. Despite this unique opportunity, the prevalence of injury to the heart is unknown in those with asymptomatic infections or mild symptoms, but is likely to be low.^[vi]

Based on expert opinion and some emerging data, it is important to assign levels of risk to those diagnosed with COVID-19 infections in order to provide specific recommendations on how each group can safely return to exercise.^[vii] Individuals under the age of 50, who had an asymptomatic infection or mild respiratory symptoms that resolved within seven days and would like to resume recreational exercise are considered low risk. This group can follow a gradual return to exercise without further evaluation. ^[viii]

Those with symptoms or fatigue lasting for more than seven days, or prolonged shortness of breath or chest pain that did not require hospitalization, are deemed intermediate risk. High risk patients are defined as those who required hospitalization or who experienced shortness of breath or chest pain at rest or while performing activities of daily living.

Both intermediate and high-risk patients should be evaluated with an electrocardiogram (EKG) and troponin (a type of protein found in the heart muscle) test if experiencing chest pain or shortness of breath or have an abnormal EKG. Ideally, a multi-disciplinary team comprised of specialists in cardiology, pulmonology and sports medicine will collaborate to create a personalized exercise prescription for these patients.^[viii]

Expert panels agree on several general principles for gradual return to exercise. Low-risk patients should rest for at least ten days after being diagnosed with COVID-19. If asymptomatic for seven days, they can begin a gradual return to physical activity.^[ix]

Firstly, one should return to their normal routine (work/school) and sleep patterns. Individuals should ensure they are able to easily perform activities of daily living and walk 500 meters on a flat surface without experiencing excessive fatigue or shortness of breath. Initial physical activity should consist of light exercise for 15 minutes. If post-COVID energy levels are achieved, activity time duration can be increased, followed by resumption of bodyweight exercise, such as yoga or resistance training with sufficient rest. Heavier resistance and sports-specific training can follow.^[x]

Athletes should engage in at least two weeks of minimal exertion before resuming their sport. Increases in volume (time performing activity) and load (intensity) should be gradual. Pre-illness capacity should dictate progressing to more physically demanding activity. If there is an occurrence of any red-flag symptoms, such as chest pain, severe shortness of breath or rapid/irregular heartbeat, the athlete should be evaluated by a primary care provider, and possibly referred to a cardiologist or pulmonologist.^[xi]

The COVID-19 infection can affect the global population through multiple clinical symptoms, varying from mild to severe. It is clear that a gradual approach to returning to physical activity mitigates risk. We must continue to gather data to develop an evidence-based, cost-effective pathway to safely return to exercise after COVID-19.  

Related Links:

ACSM Call to Action Statement | COVID-19 Considerations for Sports and Physical Activity
Infographic | COVID-19: Considerations for Sports and Physical Activity
Website: | ACSM's COVID-19 Updates and Resources
Resources | COVID-19 Reopening and Return to Play Resources

Meredith N. Turner, M.D. was born in the Bahamas and resided there until she moved to the U.S. to attend Emory University in Atlanta, where she obtained a Bachelor’s of Science in Biology. She then received her medical degree at Thomas Jefferson Medical College in Philadelphia. She completed her residency in Family Medicine at the University of Miami/Jackson Memorial Hospital, where she also completed her Sports Medicine fellowship in Primary Care Sports Medicine. She is American Board Certified in both Family Medicine and Sports Medicine, and practices in Nassau, Bahamas.

Personal Activity Intelligence (PAI) is a physical activity monitoring approach invented by researchers at the Norwegian University of Science and Technology around five years ago. It uses heart rate data (e.g., from a wrist-worn monitor) to provide the user with a single metric. This number reflects the amount and intensity of aerobic exercise a person has completed in the previous seven days. For most people, the goal should be to keep their PAI score at or above 100, as there is now considerable evidence that 100 PAI leads to improved health outcomes. The app to record and monitor PAI is freely available for smartphones and allows heart rate data from all major activity trackers or watches to be synced. Some watches also allow PAI to be displayed.

Our group has researched the use of PAI since it became available. Our previous studies have shown that you need to do more than just give people a heart rate watch and tell them to download the app. Therefore, we designed the PAI e-Health Program that also has them attend a two-hour session per week for four weeks. These group sessions cover technical issues (e.g., downloading, syncing, troubleshooting) and also include PAI playtime. Here, exercise physiologists allow participants to see how they can gain PAI in different ways. A clinical psychologist also has allocated time with the patients to implement individual behavior change strategies.

In the January 2022 issue of Medicine & Science in Sports & Exercise_® we published our randomized controlled trial using the PAI e-Health Program in people with type 2 diabetes who were sedentary. Our main findings were that patients achieved and maintained 100 PAI. This led to improvements in exercise capacity and sleep and reduced body fat. Four out of five also stated that they intended to continue to use PAI monitoring after the 12-week trial was finished.

I believe the success of PAI is related to its simplicity. Many of us have tried explaining the difference between moderate- and vigorous-intensity aerobic exercise to a client. Then, we tried adding that if you do vigorous-intensity exercise, you only need to do it for half as long as if you do it at moderate intensity. It confuses even the most astute novice. Having one number that considers exercise intensity and duration is the most important aspect of this approach. Based on our experience and given the widespread use of wrist-worn heart rate watches, I would encourage you to try PAI for yourself and see if it might be appropriate for your clients.

Our trial lasted 12 weeks. The sustainability of this approach needs investigating as it is well known that many tech-based approaches to physical activity promotion and monitoring tend to have short life spans. In our studies, technical issues (e.g., syncing problems) are the major reason why people stop using PAI. Hopefully, advancements in technology will slowly lead to these issues being less of a barrier and if so, we may see more people knowing if they are active enough by looking at one number.

Jeff Coombes, Ph.D., FACSM, earned his Ph.D. from the University of Florida under the supervision of ACSM Fellow Dr. Scott Powers. Dr. Coombes is a professor of clinical exercise physiology in the School of Human Movement and Nutrition Sciences at The University of Queensland. His research focuses on determining the optimal exercise prescription for improving health and investigating novel approaches to assist people to maintain their fitness. His findings have emphasized the importance of cardiorespiratory fitness for health benefits and many of his current projects are using high-intensity interval training and m-health approaches to improve and sustain fitness.

Viewpoints presented in SMB commentaries reflect opinions of the authors and do not necessarily represent positions or policies of ACSM. Active Voice authors who have received financial or other considerations from a commercial entity associated with their topic must disclose such relationships at the time they accept an invitation to write for SMB.

For many, the start of a new year brings excitement and new opportunities. It is a time of year where health and fitness goals are set and new exercise routines begin.

“Exercising more” is one of the most popular¹, if not the most popular, New Year’s resolution. Despite the numerous health benefits that stem from regular exercise participation, the majority of individuals who set out with new fitness goals in January will drop out of their routines by June. While these statistics are not favorable, those in the fitness industry should not be surprised as researches have been reporting similar trends regarding exercise adherence for almost 40 years (Dishman et al. 1982)².

As we head into the new year, ACSM certified professionals should be asking themselves what they can do guide their clients beyond their New Year’s resolutions and keep them engaged year round. Developing effective, personalized exercise programs which maximize physiological outcomes and reduce negative psychological responses will be critical to a client’s success³.

To do so, an ACSM certified professional must be well versed with the various evidence based theories and strategies that promote desired exercise behaviors and how these factors might impact the development of their client’s program. While it is outside the scope of this blog to discuss every behavioral theory related to exercise adherence, ACSM’s resources including Guidelines for Exercise Testing and Prescription⁴ and Resources for the Personal Trainer⁵ have detailed discussions on these topics and provide additional tools to support their client through their goals. However, one common theme amongst several theories that the certified professional should be familiar with is self-efficacy.

Defined as an individual’s level of confidence in themselves to be able to successfully complete a given task, self-efficacy is an important component of several behavioral theories as it has a strong link to an individual’s adherence to exercise. Thus, by improving their client’s self-efficacy one can increase the likelihood that they will adhere to their fitness goals. One can improve a client’s self-efficacy in many ways, including providing clients with vicarious experiences, mastery experiences and increased autonomy.

For example, if a client is intimidated by a specific piece of equipment, one could have another individual of similar exercise experience and fitness level perform the exercise to increase their confidence that they too could perform the activity (i.e. vicarious experiences). If another client or person is not available for such demonstrations, consider using technology for assistance. While videos demonstrating proper form of exercises may be effective, social media platforms could be an alternative tool that provide clients with support groups where other likeminded individuals with shared goals and interests work towards healthy habits together. As a client observes others reaching their goals, their own self-efficacy may improve.

If a client reports barriers to exercise participation such as not having enough time in their day, one can work with them to develop SMART goals and a strategic plan to reduce sedentary time and help them gradually overcome perceived barriers (mastery experiences). While daily schedules can be hectic and busy, the average U.S. citizen spends a significant portion of their day in sedentary behaviors, including several hours watching television⁶. This suggests that most individuals have at least some sedentary leisure time in their daily routine to prioritize exercise. Helping clients track sedentary behaviors can identify those times throughout their day where they can sit less and increase their physical activity levels. The certified professional can also consider encouraging their client to include shorter bouts of physical activity in their routine in order to reduce the burden of time restrictions. As a client masters these experiences, they will become more confident in their ability to overcome barriers and, as a result, their self-efficacy will improve.

In regards to autonomy, one can allow clients to have some control over their exercise routine such as asking them to choose between two exercises that target the same muscle group based on their preferences. While a certified professional should prioritize autonomy to promote behavior change amongst their clients, one should be cautious when allowing clients to contribute to their program design as components of the FITT principle, specifically exercise intensity, have been shown to influence one’s feelings during exercise. Research suggests that for some individuals, particularly sedentary or overweight/obese adults, high intensity exercise can elicit negative feelings. Specifically, Ekkekakis et al. have observed that exercise intensities above an individual’s ventilatory threshold tends to exacerbate such negative feelings (affective responses)^{3, 7, 8}. Considering that individuals tend to avoid behaviors that make them feel bad⁹, continuous bouts of exercise prescribed at intensities that elicit negative feelings could be driving clients away from the gym!

While some individuals (e.g. athletes) may prefer high-intensity exercise, this form of activity is not for everyone. Thus, a certified professional must consider factors such as an individual’s initial fitness level, experience with exercise, exercise preferences and specific goals when developing a program that clients will stick to for more than a few months. Certified professionals should allow client’s autonomy over their routine but proceed with caution as they may overestimate their fitness levels and choose exercise activities that are too advanced or difficult, increasing their chance of having a negative experience.

At the end of the day, every client is unique. Strategies that work for some individuals may not work for others. As a certified exercise professional, one must be willing to individualize their approach with clients to meet their behavioral needs just as one would individualize an exercise program to meet specific fitness goals. The strategies discussed here are just a few of the many behavioral techniques that one can use to promote adherence to exercise. As we head into the new year, ACSM certified professionals should lead by example and challenge themselves to try something new! They might just find exactly what it takes to keep their clients active until the next new year.

Brittany Overstreet, Ph.D., ACSM-CEP is an Assistant Professor in the Department of Kinesiology and Applied Physiology at the University of Delaware and Clinical Exercise Physiologist through the American College of Sports Medicine. She earned her B.S. at Salisbury University (2011), M.S. at Ball State University (2013), and Ph.D. at the University of Tennessee (2016). At the University of Delaware, she is the Director of the Clinical Exercise Physiology Graduate Program. Brittany has been a member of ACSM for >10 years and has served on the MARC Research Committee.

Related content: 
Member Benefit Resource (must sign in with ACSM ID to access) | The Value of Targeting Motivation and Relevance 
Article | Four Ways to Develop a Healthy Mindset
Article | Motivational Dynamics of Wearable Activity Monitors

Sources:

1. YouGov, New Year's Resolutions.
2. Dishman R.K., Compliance/adherence in health-related exercise. Health Psychol, 1982.1(3):p237–267.
3. Ekkekakis, P., Parfitt, G., and Petruzzello, S.J., The pleasure and displeasure people feel when they exercise at different intensities: decennial update and progress towards a tripartite rationale for exercise intensity prescription. Sports Med, 2011. 41(8):p641-671.
4. American College of Sports Medicine, ACSM's Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins, 2022.
5. American College of Sports Medicine, Resources for the Personal Trainer. Wolter Kluwer, 2022.
6. Yang L., et al. Trends in Sedentary Behavior Among the US Population, 2001-2016. JAMA, 2019. 321(16):p1587-1597.
7. Ekkekakis, P., Hall, E.E., and Petruzzello, S.J., Some like it vigorous: measuring individual differences in the preference for and tolerance of exercise intensity. J Sport Exerc Psychol, 2005. 27(3):p350-374.
8. Ekkekakis, P., and Lind, E., Exercise does not feel the same when you are overweight: the impact of self-selected and imposed intensity on affect and exertion. Int J Obes, 2006. 30(4):p652-660.
9. Higgins, E.T., Value from hedonic experience and engagement. Psychol Rev, 2006. 113(3):p439-460.

As you may recall from nursery songs, Mares eat oats and Does eat oats—and so do many athletes. (The song is actually Mairzy Doats.) Questions arise about oatmeal:

Is oatmeal beneficial for athletes? Are steel-cut oats better than quick-cooking oats? Does oatmeal really “stick to your ribs”? And for some, “Why would any athlete even want to eat oatmeal?? It’s so gluey … yuck! Let’s take a look at what you might want to know about this popular sports food.

Oatmeal (aka porridge in parts of the world) refers to de-husked oats (groats) that have cut into small bits (steel-cut) or steamed (to soften the groats), then flattened with rollers (rolled oats). Regardless of the way the groat is processed, all types of oatmeal are 100% whole grain and offer similar amounts of protein, fiber, vitamins, and minerals. What differs is the cooking time, shape (rolled or steel-cut), texture (chewy or smooth), and whether or not they are all natural or fortified with B-vitamins and iron.

Which type is best? The answer depends on your taste preference and available cooking time.

• Steel-cut oats take 20 to 30 minutes to cook. They have a chewier texture than rolled oats. Some athletes use a crockpot to cook them overnight. Despite popular belief, steel-cut oats are nutritionally similar (not superior) to rolled oats.
• Old-fashioned oats (rolled oats) cook in 5 to 10 minutes and have a firm texture. They can be eaten uncooked with milk, like any dry cereal, or in the form of muesli or overnight oats.
• Quick-cooking oats are ready in a minute on the stovetop. Because they are rolled thinner than old-fashioned oats, they cook quicker and have a smoother texture.
• Instant oats cook quickly in the microwave. They are pre-cooked, rolled thin, dried, and then rehydrated to be eaten. They can be fortified (or not) with B-vitamins & iron. Some flavors are sugar-laden and perhaps best saved for dessert?

Benefits from eating oatmeal

• Oatmeal is one of the most affordable whole grains, perfect for hungry athletes on a budget. At least half your daily grains should be whole grains. Oats for breakfast give you a good start to reaching that whole grain goal for the day.
• Oats are a “safe” choice for a pre-event meal. They are low in certain fibers (referred to as FODMAPS) that send some athletes to the porta-toilets.
• Oats contain a type of soluble fiber (beta glucan) that makes cooked oats gluey—but can be beneficial for endurance athletes. Beta glucan slows the absorption of carbs over 2 to 3 hours, helping you feel satiated for a long time. Hence, oatmeal sticks to your ribs; it’s a good pre-exercise choice for sustained energy.
• Beta-glucan helps reduce the risk of heart disease if you eat oats in the context of a heart-healthy diet. To achieve this benefit, the daily target is 1 cup dry rolled oats or ½ cup dry steel-cut oats most days of the week.
• Oats have about 5 grams protein per ½ cup dry serving. A good protein target for breakfast is at least 20 grams, so cook the oats in 1 cup milk (dairy milk, 8 g protein, or soy milk, 7g protein) and stir in 2 tablespoons of peanut butter or ¼ cup of nuts (8 g pro), and you’ll have a super sports breakfast!
• Fortified oats offer extra iron, a mineral important for athletes who do not eat red meat. A packet of plain Quaker Instant Oatmeal offers 40% of the DV for iron; regular oats offer only 6%. Read the Nutrition Facts label for information on iron in the oats you buy.
• Oats have some fiber, but only about 4 grams per serving (1/2 cup dry rolled oats, 1/4 c dry steel-cut oats). Given the daily fiber target is 25 to 38 grams (achieved by only 10% of women and 3% of men), oats make a small contribution—but more fiber than if you were to have just eggs for breakfast.
• Oats contain an antioxidant called avenanthramide (AVA). AVA can reduce the oxidative stress created by vigorous exercise. New research hints pre-exercise oatmeal might have a protective effect that could potentially reduce inflammation and muscle damage. Stay tuned.
• While naturally gluten-free, oats are often processed in a factory that also processes (gluten-containing) wheat. If you have celiac disease, you want to make sure you buy gluten-free oats (Bob’s Red Mill Oats, Quaker Gluten-Free Oats).

How to boost your oat intake

• Oats are versatile. You can cook them in water—or preferably in milk, to add protein, calcium, and creaminess. The suggested ratio is 1 cup (8 oz) of liquid for each half-cup rolled oats or ¼ cup steel-cut oats.
• For a savory option, cook oats in broth, season with soy sauce, or top with sriracha. Or add some cheese and spinach when cooking, then top the oatmeal with a poached egg.
• As an athlete, you lose sodium in your sweat, so don’t be afraid to make oatmeal tasty by sprinkling on some salt. A quarter teaspoon salt per ½ cup dry oats really helps change the bowl of glue into a yummier breakfast.
• Add sweetener, if desired, to make the oatmeal taste even better—honey, maple syrup, raisins, chopped dates. These extra carbs offer fuel for your muscles. According to the US Dietary Guidelines, 10% of daily calories can come from added sugar. That’s perhaps 200 calories (50 grams) of added sugar for an athlete—guilt‑free!
• Don’t have time to cook oats in the morning? Make overnight oats the night before! There’s no wrong way to make overnight oats. In a 16-ounce glass jar (such as a peanut butter jar), combine ½ cup old fashioned oats, ½ cup milk, ¼ cup Greek yogurt, fruit-of-your choice (banana, berries), and optional add-ins, such as chia seeds and maple syrup. Refrigerate at least 2 hours for the oats to soften, if not overnight.
• Add rolled oats to a recovery shake or fruit smooothie for a thicker texture, as well as for more carbs to refuel your muscles.
• Bake with oat flour (blenderized oats). The Peanut Butter Chocolate Chip Muffin recipe (see below) from my Sports Nutrition Guidebook is a good pre-exercise energy booster and fun way to boost your oat intake. Enjoy!

Sports Nutritionist Nancy Clark, MS RD FACSM counsels both casual and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook can help you eat for health and high energy. For more information about her books and online workshop, visit NancyClarkRD.com.

This blog originally appeared on Nancy Clark's website.