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Virtual fitness classes have changed how we approach our workout routines. They are flexible enough to fit your schedule at any moment, diverse enough to offer a range of workout options, and convenient enough that you don’t have to leave the comfort of your home, hotel room, or office to get your workout in.
But as compelling as these benefits are, virtual fitness classes have a dark side. There’s a vast and growing range of virtual classes available, and wading through all that’s on offer can be overwhelming.
And it’s no surprise. The virtual fitness market is projected to reach $250.7 billion by 2032.
Source: Allied Market Research.
Where do you start and how do you get the most out of each digital fitness class?
In this guide, we’ll explore how to get the most out of online fitness classes. You’ll find tips on how to choose the right virtual fitness classes, maintain motivation, fit workouts into a busy schedule, and address common challenges.
We’ll also dig into two important elements of adopting and maintaining a healthy fitness routine: rest and nutrition. When you’re done reading this, the idea of starting your virtual fitness journey, or picking up where you left off, will be something you’re excited to get to.
FDA Disclaimer: The information provided in this article is for educational and informational purposes only and is not intended as medical advice. The tips and recommendations are based on general fitness principles and personal experience and are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional or your physician before starting any new exercise program, particularly if you have any pre-existing medical conditions or concerns.
Choosing the Best Virtual Fitness Classes for Your Goals and Fitness Level
Your fitness goals should be your starting point when selecting virtual classes. Are you aiming to lose weight, build muscle, improve flexibility, or boost your mental health?
The idea of zeroing in on a specific ‘why’ is crucial. It helps you find the right level of activity with the right level of intensity. For example:
- Weight Loss: Look for high-intensity workouts like HIIT, cardio dance, or circuit training.
- Muscle Gain: Focus on strength training, weightlifting, or resistance band workouts.
- Flexibility and Stress Relief: Opt for yoga, Pilates, or stretching classes.
- Mental Health and Relaxation: Choose classes that incorporate mindfulness, such as yoga or Tai Chi.
Establish Your Fitness Level: Beginner, Intermediate, or Advanced
We’re humans, we’re wired to reach. But when it comes to fitness, getting into shape, or improving your fitness levels, slow and steady wins the race. It’s crucial to match your fitness level with the class difficulty to prevent injury, maximize results, and maintain motivation. To help, try this 5-step framework.
It’s designed to help you establish your endurance, strength and mobility levels, and recovery time.
There are two ways to figure out your current fitness level. The first is based on science and the second is your best educated guess.
Method One: The Help of Science
Research shows that fitness declines relatively quickly when you stop exercising, and the rate varies depending on the type of fitness:
- Cardiovascular Fitness: VO2 max, a key measure of aerobic capacity, can begin to decline as early as two weeks after stopping exercise, with noticeable losses of up to 10% within four weeks. By eight weeks, declines can reach up to 20%.
- Strength and Muscle Mass: Strength is more resilient but begins to decrease after about three to four weeks of inactivity, with significant losses occurring after eight weeks.
If you’ve been away from physical exercise for over 2 weeks, consider the research above. Fitness is a lifestyle choice and not an aesthetic you develop after a single intense workout session.
Based on the research above, after a sedentary lifestyle of 2 or more weeks, you could have developed a beginner, and possibly an intermediate fitness level. Determining your level of fitness is based on several factors, including your age, muscle mass, any preexisting conditions you might have, flexibility and mobility, and more.
Method Two: Your Best Educated Guess
Grab a piece of paper and a pen or pencil, label your left margin with steps 1 through 5, and add your best guesses. This method relies on honesty about your exercise history, current health choices, and any preexisting conditions you might have.
You May Have Mixed Results
Your assessment may include a combination of either level. If it does, establish your levels as the one below the highest. For example, if your cardiovascular endurance, flexibility and mobility, and coordination are beginner-level, and your strength is advanced, consider classing yourself as a beginner.
As you find your class of choice and start working out regularly, it’s natural that you’ll see your fitness levels naturally increase.
This is what you want, a natural progression. Forcing yourself to work out at a level outside your comfort zone can lead to injuries that can keep you from achieving the healthy lifestyle you want.
Step 1. Assess Your Cardiovascular Endurance
This is a measure of how long you can perform physical activity, showing which level you’re at:
- Beginner: Comfortable with light activities like walking for 10-15 minutes.
- Intermediate: Can handle moderate activities like jogging for 20-30 minutes.
- Advanced: Can sustain high-intensity exercises for 45 minutes or more.
Step 2. Evaluate Your Strength
Body strength is an indicator of how much mass you’re able to lift, pull and push:
- Beginner: Can perform basic bodyweight exercises with good form.
- Intermediate: Handles moderate weights and standard exercises like push-ups.
- Advanced: Masters heavy weights and complex bodyweight moves.
Step 3. Check Your Flexibility and Mobility
Your range of motion shows how comfortable you are performing various movements and influences how efficiently and effectively you’re able to perform certain exercises:
- Beginner: Limited range of motion in basic stretches.
- Intermediate: Moderate flexibility; can perform functional exercises well.
- Advanced: High flexibility; performs advanced stretches with ease.
Step 4. Gauge Your Skill and Coordination
Your level of skill and coordination, like flexibility and mobility, directly affect your ability to perform certain exercises:
- Beginner: New to structured exercise; working on balance.
- Intermediate: Can follow more complex movements.
- Advanced: Handles high coordination exercises like advanced plyometrics.
Step 5. Monitor Your Recovery Time
Recovery time (more on this later) is a major factor for anyone using a workout routine. It’s more than just knowing how long you take to recover can guide the intensity and intervals of your workouts:
- Beginner: Needs longer rest between exercises.
- Intermediate: Moderate recovery needs; can handle 3-5 workouts a week.
- Advanced: Recovers quickly; handles intense workouts frequently.
Find Your Virtual Fitness Class
Once you’ve assessed your goals and fitness level, you’re ready to explore different class types. Virtual fitness offers an incredible variety: yoga, HIIT, strength training, dance, boxing, and more. Some platforms even offer AI-driven classes, which can adapt workouts in real-time based on your performance, providing a personalized and dynamic experience.
Each workout class has unique benefits, and while you may feel drawn to a specific fitness class, it’s also okay to try a mix to find what you enjoy most. Here are 3 tips on how to find a virtual fitness class you’ll love:
- Check Class Reviews and Instructor Credentials: Read reviews and check the credentials of instructors. Look for qualified professionals with certifications in their field to ensure you’re getting quality instruction. You should be able to spot these on the fitness creator’s website and by checking TrustPilot.
- Trial Classes and Platforms: Most virtual platforms offer membership tiers with free trials—use these to test different classes before committing. It’s a great way to find your preferred instructors and class formats.
- Consider Equipment Needs: Some classes require equipment like dumbbells, resistance bands, or yoga mats. Choose classes that match the equipment you have or are willing to invest in.
The Bloom Method offers 7-day free trials.
Staying Motivated and Maintaining a Regular Workout Routine
Most virtual fitness classes are watched in private and quiet spaces. Staying motivated can be challenging without the energy of a gym environment. Here are 7 tips to keep you on track:
- Set a Routine: Schedule your workouts like appointments. Consistency is key and setting specific days and times for your workouts to make them a non-negotiable part of your week.
- Create a Dedicated Workout Space: If you have the space, a designated workout area, even if it’s a small corner of a room, helps mentally prepare you for exercise. Keep it clutter-free and stocked with any equipment you need.
- Find a Workout Buddy or Accountability Partner: Share your fitness goals with a friend or join a virtual fitness community. Having someone to check in with keeps you accountable and makes the experience more enjoyable.
- Sign up for Live Streams: Live stream fitness classes are popular, they create a similar experience to working out alongside other fitness enthusiasts and directly with your fitness instructor. When you live-stream your fitness classes, it puts an interactive spin on your workouts, making them much more motivating.
- Set Short-Term and Long-Term Goals: Goals give you something to strive for. Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to set both short-term targets (e.g., attend three classes a week) and long-term goals (e.g., run a 5k in three months).
- Track Your Progress: Tracking your workouts keeps you motivated as you see improvements over time. Use apps, fitness journals, or progress photos to record your achievements.
- Reward Yourself: Celebrate reaching milestones with non-food rewards like a new workout outfit, a massage, or a day off. Research by Incentive Research Foundation shows that rewards help reinforce positive habits. Regularly awarding yourself healthy rewards forms a habit based on performance that you will want to maintain.
Find What Feels Good has a thriving community where members support each other on their wellness journeys.
Fitting Virtual Fitness Classes into a Busy Schedule
Life is hectic, and finding time to work out can be tough, but it’s not impossible. These tips and strategies can help you make fitness a priority.
- Time Block: Identify the best times in your day to work out. This might be early mornings, during lunch breaks, or evenings. Schedule these times in your calendar like any other important task.
- Choose Short but Effective Workouts: Not every workout needs to be an hour long. Short, high-intensity workouts (20-30 minutes) can be just as effective and easier to fit into your schedule.
- Work Fitness into Your Daily Routine: Look for opportunities to move more throughout your day. A quick 10-minute stretch between meetings or a walk during lunch adds up over time.
- Choose Flexible Classes: On-demand classes allow you to work out whenever you have time. Choose platforms that offer a mix of live and recorded classes so you can adjust as needed.
Beating the Virtual Fitness Gremlins
Even with the best intentions, you’ll find yourself challenged to the point where you may not want to work out. And these challenges can be anything from an internet connection outage to finding a space to work out. Here’s how to tackle some common obstacles:
- Overcome Technical Difficulties: Internet connections fail. It happens. But they shouldn’t be the reason why you can’t maintain your fitness moments. Ensure your internet connection is reliable and that you have the correct login details ready before your class. If issues persist, download classes in advance when possible.
- Avoid Distractions at Home: Set boundaries with family or housemates during your workout time. Turn off notifications on your devices to minimize interruptions.
- Deal with Motivation Slumps: Everyone experiences motivation dips. When you feel less inspired, switch up your routine, try a new class, or even take a short break to recharge.
- Manage Space and Equipment Limitations: You don’t need a lot of space or fancy equipment. Many classes offer bodyweight options, and you can get creative with household items like water bottles or chairs.
The Role of Nutrition and Rest in Your Fitness Journey
Exercise alone isn’t enough—you need to support your body with the right fuel and adequate rest. Here’s how nutrition and recovery play into your success:
Importance of Balanced Nutrition
Nutrition fuels your workouts, aids recovery, and supports overall health. A balanced diet with a mix of proteins, carbohydrates, fats, and plenty of water is essential. What follows are the basics of nutrition as prescribed by the FDA.
Everyone has unique nutritional and dietary requirements, so be sure to check with your doctor or nutritionist before creating a meal plan to support your workouts.
The FDA’s guidelines emphasize the importance of maintaining a balanced diet that includes the following key components:
Macronutrients:
- Proteins: Essential for growth, muscle repair, and overall bodily function. Sources include lean meats, poultry, fish, beans, nuts, and seeds.
- Carbohydrates: The primary source of energy, especially for brain function and physical activity. Focus on whole grains, fruits, vegetables, and legumes.
- Fats: Necessary for hormone production, brain health, and absorption of fat-soluble vitamins. Choose healthy fats from sources like olive oil, avocados, nuts, and seeds, and limit saturated and trans fats.
Micronutrients:
- Vitamins and Minerals: Essential vitamins like A, C, D, E, and B-complex, and minerals such as calcium, iron, potassium, and magnesium, support various body functions. Consuming a variety of foods, especially fruits, vegetables, dairy, and whole grains, helps meet these needs.
- Dietary Fiber: Important for digestive health and maintaining healthy cholesterol and blood sugar levels. It’s found in whole grains, fruits, vegetables, and legumes.
- Hydration: Adequate water intake is vital for all bodily functions. The amount needed can vary depending on age, gender, activity level, and overall health status.
- Added Sugars, Sodium, and Saturated Fats: Limit these components to reduce the risk of chronic diseases such as heart disease, hypertension, and diabetes.
Don’t Skip Rest and Recovery
Rest is just as important as exercise. It allows your muscles to repair (using the macro and micronutrients you consume), strengthens your body, and prevents burnout. Incorporate rest days and prioritize quality sleep.
The amount of rest you’ll need depends on how your body responds to the workouts you perform. Aim to feel refreshed and with little to no aches and pains before your next workout. This will make it easier to perform well, and less likely that you’ll experience any injuries caused by overworking your body.
The Next Best Time to Start is Today
Getting the most out of virtual fitness classes can offer you the fitness experience you’re after. Experiment with different classes, listen to your body, and don’t be afraid to seek support when needed.
With the right approach, including testing the tips in this blog, virtual fitness can be a highly effective and rewarding part of your wellness journey. So, take the first step today—sign up for a class, set a goal, or create a plan—and start seeing the benefits!
Author bio:
Adaire Smithwick is the Community Manager at Uscreen with 5+ years of experience creating connections on and offline.
Her mission is to help creators own their audience and forge new opportunities for themselves. Throughout her career, she’s built communities to over 6 figures in revenue annually while impacting hundreds of members.
She believes our need for true human connection and care goes deeper than likes and comments on social media platforms. Research shows that when someone belongs to a community they’re more likely to live a longer, happier life. And that’s exactly why she does this work!
Adaire is based in Greenville, SC with her fiancé and old lady cat, Arlene. When she’s not creating new community programs or meeting with Uscreen creators, you’ll most likely find her hiking, reading, or catching a flight to a new city.
