Why most of online training sucks (and what I can do to help)

We’re a couple of weeks into the pandemic with plenty of restrictions imposed. The wave of hyper-optimisms and “maybe it’s part of the bigger plan” makes me sick but look, religion was invented to explain the unexplainable, and so were some of the online workouts by the looks of it.

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At this point I am expecting some angry PTs to spam my inbox with “what is your problem” and “why so negative bro?” messages. I will tell you why the online training sucks in a second. A 50 year old shouldn’t train the same way a 20 year old does, person with a previously ruptured quadriceps tendon shouldn’t train the same way as a professional sprinter.

Majority of the training is merely a contingency plan to continue your training program from home, without access to a gym. In essence, this is a way to continue doing what you were doing. Happy days. Well, not really. Imagine switching from a diesel car to a petrol one but still fuelling it with diesel. Disastrous. Trying to carry on with the same type of training as before may lead to some terrible results. Here’s why.

  1. Most of the population is classified as sedentary, ie sits on their arse more than uses their legs to move. This has just become worse because the commute between work and home is gone. You’re most likely sitting down longer than before. Muscles and fascia get used to sitting down and they “freeze” in this position. MAJORITY of the workouts online focus on the “mirror muscles” - muscles that you can see. Problem - “frozen” muscles are your mirror muscles. Your backside, which interacts with the front (call it posture), not only gets neglected, it gets purposely abused. The next time you go through your sets of burpees, jumping jacks, push ups and many more - be aware you might be imposing further damage to your back. When you’re feeling stiff in the lumbar spine and hips, it’s the sitting down combined with the exercises that are to blame.

  2. The goals have changed - you should aim to maintain where you are, maintain your good health and support your immune system/s optimal function. Focusing on burning as many kcal as possible, while it may feel rewarding, is secondary. Your program needs to be designed to work with your lifestyle, not just burn calories through random HIIT circuits. This can most definitely be achieved (and you don’t need any equipment!!) with the right programming

    For tips on your immune system visit - https://www.bnmtherapy.com/articles/supporting-optimal-immune-function-dos-and-donts

  3. What about your mobility and nutrition? With less movement, not playing any sports or enjoying your hobbies - some of your joints might not be utilised optimally. Another consideration to be made when training and doing random routines.

  4. You’re moving less, you need to eat less. Sadly, less movement means less kcal burnt, means you need less fuel (food). Don’t be surprised that the weight is going up despite you eating the same amount of food as pre-pandemic.

What it all means is that it is possible to train from home and do it right. Don’t train for the sake of burning calories, train to keep yourself healthy and in good shape.

I have been thinking about rolling out a program for everyone to access and benefit from. I can’t do it without knowing the people I train; their background, training history, occupation, hobbies. I do want to help however. Here’s the deal. 

If you read it this far, you want to do better with your health. That’s why I am asking you to DM me and book for a video-chat consultation with me, where I can get an idea about yourself and then design your training plan accordingly. The consultation and the first week of the plan is free. I will only take 4 consultations a day as it takes time to design your program and despite the pandemic, I am still busy.

DM now and book your consultation.

Jake Nalepa