What the fitness industry gets wrong

[goldengirlz]

Since we talk about wellness and diet culture a lot, I thought this might be an interesting read for the board: www.theatlantic.com/health/archive/2022/04/hampton-liu-working-out-pe-exercise/629696/?

I’ve noticed this a lot: you’re not going to feel comfortable in most fitness classes if you don’t have a base level of fitness. And that’s a big barrier for most people.

“For decades, exercise instruction for adults has functioned on largely the same principle. What the fitness industry calls a “beginner” is usually someone relatively young and capable who wants to become more conventionally attractive, get swole, or learn a trendy workout such as high-intensity interval training or barre. If you’re a novice looking for a path toward these more intense routines, most of the conventional gyms, fitness studios, and exercise experts that offer them don’t have much for you—come back when you’ve developed on your own the endurance and core strength to avoid barfing, crying, or injuring yourself in the first 10 minutes. The situation is even worse if you have no designs on getting ripped and instead just want to build a baseline of capability, whether that’s for hoisting your toddler, shaking off the stiffness of a desk job, or living independently as you age.”

[formerlyak]

I can totally relate to this. As I got older and wanted to get back in shape after @kids@ I went to a trainer who claimed she specialized in just that. I explained my knee issues that I developed over years of dancing. She proceeded to give me exercises that were terrible for knees. I explained again and she insisted it was not a knee issue, it was a strength issue. That was contrary to what every ortho doc and physical therapist I’ve ever seen has said, I told her. Her approach was very one size fits all.

Same with adult ballet classes. The instructors are generally not trained to teach adults who have danced in a former life and progressed through injuries. They insist on forcing positions and turnout, even if your body isn’t going to do that anymore. I’ve left many a dance class because of this. I am not trying to dance professionally anymore! I’ve done that! I just love dancing and want to keep moving. I found one ballet teacher I love near home. She is like 80 and danced for ABT in her younger years. She’s fabulous and trusts that we will trust our own limits and either modify or step to the side if something isn’t feeling right that day. Her only corrections are true corrections if you are doing something that can cause damage to your body. Otherwise, it’s your class for you and you do your best.

I wish more people who taught adult fitness were like that ballet teacher.

It’s actually why I like Peloton so much. Some days my knees are too stiff to do a higher resistance or cadence. I’d be terrible and embarrassed in a studio spin class. But with the peloton, I feel like if I got on the bike and did my best for that day, there is no one to judge me. So, I keep doing it. I’ve been doing it for two years come June - the longest I’ve stuck with any exercise program other than dance.

[goldengirlz]

formerlyak, you reminded me of a good point made in the article — there isn’t a lot of body diversity among fitness instructors. Most are young and thin themselves. Yoga seemed to have the most representation of different ages and body types of the classes I used to take (pre-covid), but in HIIT-type classes, there was very little.

[waverly]

I can relate to this a lot. And even when I was younger and theoretically more fit, I would not go to gyms. They felt like places that I did not belong because I was not hardcore into cardio and lifting weights. I was uncomfortable with men starting at me, TBH, so I avoided it. Some of these inappropriate experiences started as young as 16 maybe.  I tried again in college, and got the same weird looks from guys, so I gave up. It wasn't because I was that attractive either more like they stared at every female.  

And, an all female gym like Curves was not really my thing because I wasn't interested in circuit training and it was a far drive. So gyms in general were something I would not do. I would do a class like yoga or Zumba that was mostly women and/ or a female leader.

In terms of personal trainers, my friend is one, and when I ask about exercises to do with pain he has no idea. They have absolutely no training in that area from what I gather, and you would just be better off skipping a trainer and doing PT. However, PT is usually way more expensive. I never really had bad experiences but I have had class instructors get mad if I sit out an exercise and I would actually have to insist that yes I am actually injured in that part of the body and not just sitting out one exercise for no good reason. And I think this was a class where they said oh if you have any pain then don't do it, but then I have to prove the pain like do I need to bring a doctor's note?

[Deleted]

I think the at-home fitness industry can have a huge impact on this! I feel a lot more comfortable doing workouts at home where nobody will judge me, and many of the home workout options offer variations of exercises for people just starting out, people with different body shapes, and people with injuries. This is actually what I liked a lot about OTF when I used to go — the communities were diverse, nobody judged, and the coaches offered plenty of options and modifications z.

[basilosaurus]

Even though I'm considered thin and don't really have body image issues, I 100% relate to feeling too inadequate to join a class. What if their basic lowest level is still too much for me? I these feelings long before covid but they are definitely amplified now

[katfco]

This is why I love the classes I’m taking at my rec center. I’ve (re)started and am taking 3 weight classes and the way it works is people choose their own weight level or none at all if they’re getting accustomed to the movements. And there are plenty of modifications. It’s the first place I’ve ever felt comfortable exercising.

Some of the classes I tried and they were just impossible. I felt horrible because I couldn’t even do them with modifications, they were such high intensity.

[waverly]

I've definitely been to classes that I just couldn't do the main one being pilates. I was laughing at myself because I was so terrible and then someone near me took offense that I was laughing, so I tried to explain that I was so terrible. Also, snowboarding. I basically couldn't stand up or roll over and kind of just laid there in the end. Turns out I have no ab muscles.

[lillaguma]

Apr 28, 2022 19:17:29 GMT -5 goldengirlz said:

formerlyak , you reminded me of a good point made in the article — there isn’t a lot of body diversity among fitness instructors. Most are young and thin themselves. Yoga seemed to have the most representation of different ages and body types of the classes I used to take (pre-covid), but in HIIT-type classes, there was very little. 

I go to a Zumba class every week at our neighborhood gym that I love. One of my old neighbors told me one time that she doesn't like that class partially because the instructor isn't super thin/fit, and something about 'it feels like this class obviously doesn't even work'. (I didn't love that neighbor for multiple reasons.) Anyhow, the instructor is maybe a size 14/16? But I thought it was interesting on our different perspectives - my neighbor was very thin, whereas I'm closer to the size of the instructor. I don't see her size as demotivating at all, instead I think it contributes to a more welcoming atmosphere. And really I'm more concerned about an instructor with good energy and choreography. But there has to be a lot of pressure to look a certain way as a fitness instructor. 

[goldengirlz]

Apr 28, 2022 20:44:19 GMT -5 lillaguma said:

Apr 28, 2022 19:17:29 GMT -5 goldengirlz said:

formerlyak , you reminded me of a good point made in the article — there isn’t a lot of body diversity among fitness instructors. Most are young and thin themselves. Yoga seemed to have the most representation of different ages and body types of the classes I used to take (pre-covid), but in HIIT-type classes, there was very little. 

I go to a Zumba class every week at our neighborhood gym that I love. One of my old neighbors told me one time that she doesn't like that class partially because the instructor isn't super thin/fit, and something about 'it feels like this class obviously doesn't even work'. (I didn't love that neighbor for multiple reasons.) Anyhow, the instructor is maybe a size 14/16? But I thought it was interesting on our different perspectives - my neighbor was very thin, whereas I'm closer to the size of the instructor. I don't see her size as demotivating at all, instead I think it contributes to a more welcoming atmosphere. And really I'm more concerned about an instructor with good energy and choreography. But there has to be a lot of pressure to look a certain way as a fitness instructor. 

Totally. It probably depends on where you go, but I’m sure there’s a lot of pressure to look a certain way, particularly at the higher-end studios that are trying to attract a certain clientele. I’m talking about the ones that sell Lululemon workout wear in the lobby, have expensive bath products in the locker rooms and charge $40/class. I loved those crazy workouts, but it wasn’t uncommon for me to be the oldest and fattest in any given class, even in my mid-30s and a size 8. (And while I could have boycotted, I figured maybe my presence made someone else more comfortable!)

Also, your neighbor’s comment was disgusting.

[mskitkat]

I can definitely relate to this. I have a bunch of injuries and I’m hyper flexible. I can’t follow fast-paced classes and modify the movements on the fly without first knowing what I’m supposed to be doing. I don’t know how to safely use most gym equipment, and I can’t really ask anyone to show me. Swimming is the safest thing, but I’m a terrible swimmer, and there are no adult swim lessons to be found. It’s all very discouraging.

Also I was very happy with the memories of that presidential fitness test staying repressed, TYVM.

[sonrisa]

Yep.


@



@

I went to a prenatal yoga class through my hospital when I was 6 months with my first with a sizable bump - which if any class should be ready for person not at their peak physical condition and who isn't as limber as normal it should be one *aimed at pregnant people* The instructor spent the entire class singling me out and asking if I was sure I wanted to be there Even though I really did and had planned to return. But I was clearly less limber and coordinated than the 3 month pregnant ladies and she clearly wasn't interested in teaching to me or anyone else who had to accommodate a real pregnant belly. I never went back. And that was at a hospital and supposedly tailored for people just like me.

[mrsukyankee]

An "Intro to Exercise" and a "Starting Over" course should be something offered everywhere. Want to learn to do the movements we'll use in Zumba? Take the Intro to Zumba class. Injured and want something gentle to get you back on track? Join the Starting Over in Fitness class. If I had the money to just quit my job, I'd honestly try to get trained enough to offer those.

[formerlyak]

I wanted to add, I’ve tried many reformer Pilates classes and studios. The trendy ones that use a reformer but are really Pilates are terrible. But I’ve found a few that are really good with beginners. I had one teacher who knew my injuries and would make sure I knew a modification for anything that might put pressure on my knees. She’d encourage me to rest if my abs felt too weak fur things because she knew I had a ton of scar tissue from multiple abdominal surgeries. And when I’d show improvements, she’d tell me how strong I was getting (never anything about weight, just strength). I loved her. She moved.

I also found a small studio where the Pilates instructors were also physical therapy assistants or training to be physical therapists. They were the best! But the pandemic did them in.

[shauni27]

sonrisa, I hope you provided feedback to the hospital/program about that. It makes me mad just reading it!

I will say, one of the things I love about my bootcamp classes is that it is designed for women and the coaches really help make it accessible for all ages, body types and abilities. The coaches are most over the age of 50, the class attendees are anywhere from 16-80 and the team works together to come up with modifications for every one. I think that this mindset is what makes the bootcamp I go to feel so much like a family--when everyone wants to help everyone, we become more than just a gym. We recently all did a 5K--75 of us, some walked, some ran, some biked. It took the team as a whole between 25 minutes to an hour and a half and we all stayed together to cheer and support each other. I have never experienced anything like it, and I love it so much.

[abs]

I used to really enjoy taking classes at the Y because all of the instructors were real. They were all in their mid 40's-50's and were great about welcoming new comers and giving modifications. I found them super motivating because that level of fitness felt attainable.

Even still I don't miss working out in the gym at all. There is just something about working out at home that makes me feel more comfortable.

[erbear]

Apr 28, 2022 20:44:19 GMT -5 lillaguma said:

Apr 28, 2022 19:17:29 GMT -5 goldengirlz said:

formerlyak , you reminded me of a good point made in the article — there isn’t a lot of body diversity among fitness instructors. Most are young and thin themselves. Yoga seemed to have the most representation of different ages and body types of the classes I used to take (pre-covid), but in HIIT-type classes, there was very little. 

I go to a Zumba class every week at our neighborhood gym that I love. One of my old neighbors told me one time that she doesn't like that class partially because the instructor isn't super thin/fit, and something about 'it feels like this class obviously doesn't even work'. (I didn't love that neighbor for multiple reasons.) Anyhow, the instructor is maybe a size 14/16? But I thought it was interesting on our different perspectives - my neighbor was very thin, whereas I'm closer to the size of the instructor. I don't see her size as demotivating at all, instead I think it contributes to a more welcoming atmosphere. And really I'm more concerned about an instructor with good energy and choreography. But there has to be a lot of pressure to look a certain way as a fitness instructor. 

And supports the understanding that thin and healthy aren’t the same thing. Larger and healthy aren’t mutually exclusive.

[pixy0stix]

I'm running into this in googling "beginner swim workouts". 100% of what I find are unattainable to me right now.

[msmerymac]

TW - mental health and weight/IWL

The first year of the pandemic, I not only put on 30 pounds, I just couldn't function. I was having heart palpitations and thought I was dying and definitely couldn't do any kind of physical activity. So as I gained weight and lost any kind of physical conditioning I had had, it became a vicious cycle.

I now take a pilates reformer class at my gym once a week and go to personal training once a week, both of which I started 6 months ago. I needed not only the accountability but people who could meet me at my level. I also do nutrition with my trainer (she's a certified dietician). She's like 5'1"/110 but I've worked with her on nutrition on and off for years, and now with training as well, and she pays attention to my needs (herniated lumbar disc, starting from basically less than 0) and doesn't concentrate on weight loss unless that's a goal. Similarly, I have a goal of wearing sleeveless tops this summer and she said, "well, anyone can wear anything, but I understand you want to be more confident first."

I'm also EXTREMELY PRIVILEGED that I can access that kind of support because 1) I live 10 minutes from a gym that has the resources I want and need and 2) I can afford it. I switched jobs to get a substantial raise last year, I sought out medication for my anxiety, and my husband is supportive of my goals.

[macmars45]

Add in everything is tailored towards able bodied people. It's like gym class in school all over again for me (either I sat out because something couldn't be differentiated or I got called out in front of the whole class). Been there, done that, got that t-shirt.

[msmerymac]

Apr 29, 2022 9:08:52 GMT -5 pixy0stix said:

I'm running into this in googling "beginner swim workouts". 100% of what I find are unattainable to me right now.

@@@

I went to girl scout camp when I was 10. I had grown up at my family's lake cottage and swimming in my grandparents' above-ground pool. Trust me, I knew how to keep myself afloat. 

Well, I knew NOTHING about actual strokes or form or anything, so when we got tested to be put in swim classes, I got put in the "we're-fairly-sure-you-won't-drown-but-that's-about-it" class. 

I LOVED the water. I LOVED swimming, but to me, that was basically gliding my way through the water in my own modified breast stroke. I was fairly crushed. But anyway, since then, on and off, I've tried taking swim classes to actually develop form and technique, though I can't say it's stuck.

[shauni27]

Apr 29, 2022 9:25:00 GMT -5 msmerymac said:

I'm also EXTREMELY PRIVILEGED that I can access that kind of support because 1) I live 10 minutes from a gym that has the resources I want and need and 2) I can afford it. I switched jobs to get a substantial raise last year, I sought out medication for my anxiety, and my husband is supportive of my goals.

I should have added this to my post as well. My gym classes are $$$ and this is a resource I am so privileged to have. Not only that, but I live less than 5 minutes away so I can go 7 days a week and have a flexible schedule that allows me to.

[wildrice]

The point about how gym class taught us to associate physical fitness (or lack thereof) with shame was kind of a lightbulb for me. I never really thought about it that way, but I don't doubt that that's a part of why I've always struggled with exercise. Gym class sucked, and while I was always really good at the "sit and reach", I was not good at anything else. I don't specifically remember being weighed, but if that was part of it I'm sure that didn't help since I was always tall for my age and thus would have weighed more than most of the other girls regardless of whether or not I was actually chubby.

[Deleted]

Apr 29, 2022 9:46:38 GMT -5 wildrice said:

The point about how gym class taught us to associate physical fitness (or lack thereof) with shame was kind of a lightbulb for me. I never really thought about it that way, but I don't doubt that that's a part of why I've always struggled with exercise. Gym class sucked, and while I was always really good at the "sit and reach", I was not good at anything else. I don't specifically remember being weighed, but if that was part of it I'm sure that didn't help since I was always tall for my age and thus would have weighed more than most of the other girls regardless of whether or not I was actually chubby.

This attitude is still VERY prevalent in the military. Fat = lazy = bad leader/follower. Less than “perfect” fitness is also seen as a personal failure despite many of us having (exercise and service-induced!) injuries resulting in physical limitations. It’s a big part of the reason that I’m retiring as soon as I’m able.

[jamaicam]

i agree with so much of this discussion! I have never been super 'fit' but I could always manage a basic programme at a gym or bootcamp. But that was when I was younger and before I got MS.

The only exercise group I have found that works for me and that I enjoy now is pool aerobics. The instructor is super friendly and welcoming. The attendees range in age from 30 to 70+ and in a variety of fitness levels/body types. She talks to anyone who is new before class to see what adjustments they need and it is a lovely supportive environemnt. Despite the fact that we are all in swimsuits, everyone is very comfortable around each other. I think being in the water and not seeing what everyone else is doing helps people to relax and do whatever their body can do.

[litebright]

This is why I have never attended more than a couple of spin class -- even though I have (slowly) run 5Ks, am an intermediate weight lifter and have done all kinds of other HIIT classes, so I do have a decent baseline level of capability. The level of intensity and pressure to GO GO GO is like, zero to 60. There's no "intro to spin/beginners spin" (at least that I've been able to find) for people who can't immediately jump into a 45-55 minute session of sitting on a bike and doing intense cardio. I have tried spin a couple of times, but I hurt so badly afterwards (both my muscles and my ass, even with padded shorts) that it was a thoroughly unpleasant experience, no matter how much the instructor said "go at your own pace."

Also, I'm terribly uncoordinated in terms of being able to achieve synchronized movements. Going to anything like a Zumba or dance-based class, as much as I love the idea, requires the willingness to repeatedly humiliate myself for an extended period. I took a step class once at my local rec center and even though that's really basic, I fell multiple times at various points, because I tripped over my own feet and/or the step. I did stick with that long enough to start feeling comfortable with it ... but I also haven't gone to another step class since, and that was like 10 years ago. I'm sure it would be good cardio and maybe less stress on my body than running, but I have to be in a place mentally where I feel like dealing with the embarrassment. And TBH I would rather do something else, or nothing.

[wesleycrusher]

Apr 29, 2022 9:29:21 GMT -5 msmerymac said:

Apr 29, 2022 9:08:52 GMT -5 pixy0stix said:

I'm running into this in googling "beginner swim workouts". 100% of what I find are unattainable to me right now.

@@@

I went to girl scout camp when I was 10. I had grown up at my family's lake cottage and swimming in my grandparents' above-ground pool. Trust me, I knew how to keep myself afloat. 

Well, I knew NOTHING about actual strokes or form or anything, so when we got tested to be put in swim classes, I got put in the "we're-fairly-sure-you-won't-drown-but-that's-about-it" class. 

I LOVED the water. I LOVED swimming, but to me, that was basically gliding my way through the water in my own modified breast stroke. I was fairly crushed. But anyway, since then, on and off, I've tried taking swim classes to actually develop form and technique, though I can't say it's stuck.

This same thing happened to me at Girl Scout camp!  I still remember the feeling of mortification to this day.  I never went back to GS camp due to this and some other things, but my parents found me a camp that was a much better fit and I passed the swim test there no problem later that summer. 

[Velar Fricative]

I "love" (hate) how of course Reaganomics fucked shit up re: public funding of recreation centers, community pools and youth sports leagues.

My current gym is actually the Y and I do love that the instructors are all different ages, sizes and abilities along with the participants. And they do cater to true beginners. I am the least flexible person on earth but I'm made aware of how to modify stretching in yoga, for example.

I feel like we've done such a poor job with making people realize that goals can reflect any level of fitness. Like, I subscribe to the mentality that I should do some form of movement each day without saying I am "just" walking or stretching or something versus training for a marathon. But for many people, there has to be an end game - whether it's finishing the marathon, or having 6-pack abs. And fuck enjoyment, it needs to hurt. Because we've never been taught as a society to just treat whatever kind of movement one can do as worthy. And on top of that, it makes creating a business that caters to true beginners because people don't want to admit that they can't pick up a barbell since they've been conditioned to feel shame around that. I feel like I need to check Hampton Liu's videos out.

[foundmylazybum]

I think a lot of physical fitness works off the backward notion that humans are novices at skills for a much shorter period of time than we actually are.

You can't walk into a gym and get a 15 min verbal overview of how to do say..a Romanian dead lift which has quite a few technical aspects to it and requires brain/body connection and feedback and then be expected to jump in and do it properly right away and progress quickly.

It takes time, patience and a LOT of uncomfortableness on both the instructor and client bc we, as humans want to skip steps and be experts really quickly, so we do just that, experience the inevitable setback and then it's a cycle or people just fade off into the land of disenchantment.


One place, if anyone wants to challenge themselves with the process of sitting in the quagmire of being a beginner:
Martial arts.

Join Tai chi or Tai Kwon do. They know how to take the beginner steps.

[sonrisa]

Apr 29, 2022 9:46:38 GMT -5 wildrice said:

The point about how gym class taught us to associate physical fitness (or lack thereof) with shame was kind of a lightbulb for me. 

I was a skinny kid so it wasn't even about weight. We moved countries when I was a kid and all the sports changed - I didn't know the rules or basic moves for any of the PE activities. PE was an endless ritual of being shamed for my ignorance. Exercise in any sort of class or with a trainer is incredibly unappealing to me. I've found the occasional yoga teacher that works for me. other than that, if I'm exercising I don't want anyone giving me any sort of feedback, thank you very much.