Where to Start
While the concept of "being fit" is not widely recognized in preparedness or emergency planning, a comprehensive preparedness plan must unquestionably include aspects of health and fitness. In many emergencies, your physical fitness could be the critical factor determining your ability to survive and assist others.
Consider a scenario where you receive a storm warning and need to quickly evacuate with your family and a neighbor. If your neighbor is frail and requires assistance, can you effectively help? Are you able to carry your emergency gear to your vehicle? There are countless situations where strength and fitness can significantly enhance your ability to respond effectively in emergencies.
Remember, in a crisis, "you will not rise to the occasion"—instead, you will fall to the level of your training. Fitness forms the foundation of that level.
"Fitness is non-negotiable and something you do every day, like brushing your teeth."
So, where do we start? The topic of fitness is vast, with tens of thousands of books, videos, and apps covering every imaginable aspect, from P90X to CrossFit. In this blog, I will provide an overview of all the facets of a fitness program and establish a foundation for understanding what a balanced approach to training looks like. I will also share links to products I've used successfully over the decades.
Before you begin any exercise program, class, or activity, please acknowledge and agree to the following, for your own safety:
Consultation with a Healthcare Professional: It's strongly recommended that you consult with a qualified healthcare professional before starting any new exercise program, particularly if you have any pre-existing medical conditions or concerns. Your healthcare provider can help determine what types of exercise are safe and appropriate for you.
Assumption of Risk: Physical exercise can be strenuous and carries a risk of injury. By participating, you acknowledge and accept the potential risks associated with any exercise regimen. You agree to voluntarily assume these risks, participating with full knowledge and understanding of the possible dangers.
Responsibility for Personal Health: You are responsible for ensuring your physical condition is suitable for any exercise program. If, at any time during your exercise, you experience pain or discomfort, you must immediately stop the activity and consult with a medical professional.
Know Your Limitations: Understand Your Training Age: Training age is a concept used in strength training and athletics to describe the number of years an individual has been consistently training within a structured exercise regimen. Training age is significant because it affects skill level, adaptation to stressors, program appropriateness, and injury prevention strategies. It is essential for trainers and coaches to consider an individual’s training age when designing fitness programs and setting realistic goals. This understanding ensures that workouts are tailored to match the experience, workload capacity, and developmental needs of the person.
Home Gym vs. The Local Gym: What's Best for You and Your Family?
Before diving into the pros and cons of each option, let's take a moment to reminisce about a few years back when the world suddenly shut down. Remember the scramble for home gym equipment? That was quite a challenge, wasn't it? From that experience, I strongly recommend gradually building a home gym. Over the years, I've seen some fantastic home gym setups that have truly impressed me!
Both home gyms and gym memberships offer unique advantages. The right choice often depends on individual preferences, goals, and circumstances. Here’s how I view the benefits of each, based on my 20 years of experience owning commercial gyms and now enjoying the luxury of my own home gym setup.
Benefits of a Home Gym:
Since moving from Brooklyn to a house with space, the first thing I did was convert our garage into a training studio. It’s been incredible! Having a gym right at home means my wife and I can train whenever we want—no commuting, no waiting for equipment, no loud music unless it's our choice, and definitely no crowded locker rooms. Privacy and convenience are massive pluses here.
Pro Tip: Owning a home gym allows for flexible training schedules. I can pop in for a 20-30 minute stretching session with a foam roller, take a break, then return for some corrective exercises or a strength training session. It’s all about what suits my day.
I’ve customized my gym with specialty equipment tailored just for my needs. If I’m setting up multiple stations for a circuit, there’s no worry about anyone jumping in. The privacy also means I can blast my favorite tunes or catch up on podcasts while working out. The consistency and efficiency of our training sessions have skyrocketed since we’re not bound by gym hours or etiquette.
The downside? Initial costs can be high, and some larger equipment pieces require significant space. But for me, the investment has been well worth it for the freedom and customization it offers.
Benefits of a Gym Membership:
Variety of Equipment: Gyms are stocked with a range of cardio and strength-training machines, plus specialized equipment for a variety of workouts.
Group Classes and Personal Training: These can provide motivation and expert guidance, adding variety and accountability to your fitness routine.
Social Interaction: For many, gyms offer a community feel and a chance to meet others who share similar fitness goals. Some people really need the motivational aspect of the social nature of the gym environment.
Professional Support: Having access to experienced trainers can ensure you're exercising correctly, which can help prevent injuries and maximize your workout efficiency.
No Upfront Equipment Costs: You pay a membership fee instead of investing a large sum upfront, making it budget-friendly in the short term.
Ultimately, whether you choose a home gym or a gym membership depends on your lifestyle, your home space, fitness goals, and personal preferences. If you're new to fitness, I highly recommend hiring a personal trainer, even for a short period. An experienced trainer can significantly shorten your learning curve by teaching you the correct way to exercise, and organize your training sessions, which is invaluable.
Here are a few reasons why hiring a personal trainer is a wise decision:
Expert Guidance: Trainers provide structured and customized plans tailored to your goals and abilities.
Accountability: Regular sessions help keep you committed and motivated.
Efficiency: Trainers design effective workouts that respect your time and efforts, focusing on achieving your fitness goals.
Strategic Variations: Rather than just mixing up exercises, an experienced trainer will watch how you move and progress exercise selection based on your ability, not because an exercise “looks cool!”
Injury Rehabilitation: If you have existing injuries or medical conditions, personal trainers can work with you to create exercise programs that accommodate your limitations and promote recovery.
Proper Technique and Exercise Progression: Personal trainers emphasize proper exercise technique and form, reducing the risk of injury and ensuring you get the most benefit from each exercise. Knowing when to add weight, reps, sets, range of motion and exercise difficulty are just a few of the personalized program variables.
Goal Achievement: Trainers set realistic goals and develop strategies to ensure you meet them, adjusting as needed based on your progress.
After 20 years of being a trainer, common themes I would hear from my clients are:
“I would never be this consistent without our appointment.”
"I have no idea how to organize a training session.”
“You know how to scale that exercise so it doesn't hurt.”
If cost is what is holding you back, see if a local trainer offers semi private sessions. This can really cut down on the cost and then you have a training partner. Being part of a small group will help you stay consistent and offer encouragement during the session.
Now that you’ve weighed the pros and cons of creating your own home gym versus buying a gym membership, you can start thinking about your workout program. Whether you plan to train at home or at a facility, understanding the variables that go into designing a workout session is essential. The next section will detail what goes into a workout and a comprehensive training program.
