Health & Fitness
This Is How Your Gym Should Protect You From Coronavirus
Various countries have started to loosen their Coronavirus restrictions. And, as a result, numerous shops and businesses have reopened. This applies to gyms as well. But the gym is one of the riskiest places you can go to. If you have to return to the gym, there are some precautions you should ensure your gym is taking. Otherwise, you’ll be putting yourself and the people close to you at great risk.
Limit Gym Members
Some gyms usually have small spaces but many members. If everyone goes to the gym at the same time, the chances of infection are extremely high. To prevent this, the gym should prevent people from entering whenever they want.
Instead, they should agree with gym-goers on a time and date. A timetable is the best chance. Even if you won’t be able to go to the gym as often as you’d like, at least you’ll be minimizing your chances of getting infected.
Enforce Social Distancing
When you’re working out at the gym, sweat droplets fly can everywhere around you. So, it’s crucial that you practice social distancing from other people. If you need your trainer for something, they should be wearing a mask.
With cardio machines, it’s best to use them if they are spaced out; if they aren’t, just keep one machine between you and another gym member. The same goes for using the gym’s other machines with weights.
If you’re going to the gym to attend a group fitness class, the number of people attending should be limited. And the few members present should be spread out over the room to maximize the distance between them.
Disinfect Equipment
Disinfecting equipment has always been normal in gyms. But now, it’s essential. For your part, use paper towels and disinfectant spray—your own, if you can manage. Wipe down any weights or equipment before and after you use them.
When you spray-clean, be sure to let them rest for at least one minute before you wipe. This will give the disinfectant time to work. Doing this will help to protect you along with the person using the equipment after you.
We also recommend asking your gym how they are disinfecting the equipment and space. They should be following all the appropriate safety measures and regularly and thoroughly cleaning their facilities.
Masks On
Credit – (AP Photo/Jae C. Hong)
If everyone is wearing a mask, it helps to reduce the chances of spreading infection. So, you should always wear a mask for the gym. A breathable face mask is the best option since it lets you breathe easily as you work out while still protecting you.
The gym should ensure that everyone wears these masks. All gym staff should also be wearing masks at all times. They are the most at risk—and the most likely to infect others—since they interact with a significant number of people throughout the day. And if a member comes in without the required masks, the gym should have some in store for them.
Stay Home
If the gym limits the number of members using it at any given time, it’s natural that some people will feel dissatisfied. However, the gym can encourage its members to work out at home.
The trainers can even develop a timetable that merges both gym and home workouts so that someone doesn’t feel like they are losing all their hard-earned progress. You can even do go for a run if you want to do cardio.
That said, the gym is still a high-risk environment, even if you take all the necessary precautions. Staying home is the best way to avoid contracting the coronavirus. And if you feel sick, it’s doubly important that you avoid the gym so you don’t put others at risk.
Gaining muscle is never easy. It needs time, concentration, and lots of effort. And, when you fall into the ‘men over 40’ category, it becomes that much hard to notice gains.
You also can’t lift as much as you could while you were younger, plus it takes longer to recover from each workout.
There are ways to overcome these issues, though. After all, men in their 40s, 50s, and even 60s can still look shredded. You just have to be smart about how you work out.
We’ve done our homework and found 5 ways that can help you gain muscle if you’re over 40 and still want to be healthy—and ripped.
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1. Lift Less
Your body naturally can’t handle the kind of weights you could lift in your 20s or 30s. So, don’t force it. Use moderately heavyweights, where you don’t feel like you’re pushing yourself too much.
Heavyweights will cause aches and pains in your shoulders, elbows, wrists, and knees, and it will only get worse.
You should also moderate how much you lift within the week and the intensity of your workouts. This will allow your recovery to be faster.
It will also help you to gain muscle without burning yourself out. You will thus be able to gain muscle faster than if you were pushing yourself hard but taking longer to recover.
2. Eat Well
You don’t have to be a health nut and count calories on everything you ingest. Instead, simply focus on eating healthy and having enough protein each day.
When you’re working out to build muscle, your body consumes a lot of calories. So, it’s crucial that you don’t deprive your body of the nutrients it needs.
Whatever healthy diet you decide to have, just make sure that you eat more calories than you burn. This will help you recover faster. It will also keep you from feeling fatigued every time you want to work out.
3. Men Over 40 Should Rest Longer
When you’re over 40, one of the most vital things to focus on is resting. Your body needs more rest time so you can recover better.
We recommend working out for a maximum of five days a week. But ideally, try aiming for three days a week. And on rest days, avoid any intense physical activity.
When you train every day of the week, fatigue will build up. This will affect the quality of your sleep, and if you don’t sleep well, you won’t be able to recover well.
This will further impede your training progress, and you’ll eventually be forced to quit working out.
4. Don’t Rush
Many young workout enthusiasts will enter the gym and immediately start lifting the heavy weights.
While this method can work for them, anyone over 40 should not attempt it under any circumstances. Even if you’re in a hurry, warming up first is essential.
It could be low-intensity cycling, a quick jog on the treadmill or even a rowing machine. Basically, do any form of cardio that gets the blood pumping.
This will raise your body temperature, reduce the chances of injury as you work out, and improve your performance.
We also recommend starting your workout with an empty bar. This will help to prepare the muscles and joints for the forthcoming weights.
5. Stretch When Needed
For most people, static stretching generally doesn’t do much. A lot of research shows that it doesn’t do a lot to prevent injuries or even lower muscle soreness. However, it can still come in handy.
Some muscles sometimes feel tight—usually the quadriceps, hip flexors, hamstrings and glutarals and other times, one of your limbs might feel tighter than the other.
In such cases, stretching can be useful. Simply stretch the tight spots for 60 seconds each day. This should help to lower that tightness, and it can also help to increase your flexibility with those muscles.
Do you fall in the “men over 40” category? How has your workout changed?
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Busta Rhymes has been putting in that work in the gym and in his latest Instagram post he said one of his main motivations has been his upcoming album, Extinction Level Event 2: The Wrath of God set to be released at the end of this month.
The rapper, 48, showed off the results of his dramatic weight loss journey on Friday, posting a before-and-after photo to document the major body transformation.
In the post, he shared the following:
“Don’t ever give up on yourself! Life begins right now!! My dedication is different! I would never put out an album and not be in the best shape of my life!! I respect myself too much and respect yall too much!! I’m only here to inspire!!
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See below:
His trainer is a celebrity trainer and diet coach Victor Munoz who often shares Busta’s progress on his Instagram.
Munoz, is a native of Cuba, and among NYC’s first fitness professionals. He began shaping professional athletes, bodybuilders, celebrities, dancers, and regular folk, more than twenty years ago, back in the days of Jack Lalane.
A certified trainer and member of the International Sports Medicine Association, Munoz does not limit his work to the gym.
He’s also a skilled martial artist who teaches classes in eastern self-defense.
@victormunoz_proedge
His guidance in weight training and nutrition has pumped to physical perfection several leading male and female bodybuilders who have gone on to capture prestigious titles in competition and has provided a rehabilitative comeback for others, plagued with health problems.
For those in-between – men and women who’ve needed to shed 20 pounds, tone up, and look their best, Munoz has gotten them in the zone in record time. Via Pro-Edge.
About Busta Rhymes s new album
Busta Rhymes is set to drop his latest project Extinction Level Event 2: The Wrath of God, on October 30th of this year.
This will be his 10th studio album which is the follow-up to his 2012’s Year of the Dragon album.
According to Pitch Fork – Extinction Level Event 2 will be a sequel to Busta Rhymes’ 1998 album E.L.E. (Extinction Level Event): The Final World Front, which featured the hit singles “Gimme Some More” and “What’s It Gonna Be?!”
In 2015, he released the mixtape The Return of the Dragon (The Abstract Went on Vacation).
Watch a preview below:
Should be dope, and well worth getting in shape for!
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