Across the country the COVID-19 virus has impacted many student-athletes, cutting their training and competition seasons short - and now their sprig seasons.

Without the gyms, field, pools and weight rooms they are accustomed to, these student-athletes can find it difficult to replicate their normal level of training in a home environment.

Athletes across the country are feeling the same stress and while home fitness equipment and workout videos can help, some professional athletes have turned to more creative ways to stay in shape during this time. In fact social media is brimming with examples of creative training. Wrestling Olympic medalist Stig-Andre Berge posted his push-up workout with his young son adding extra resistance by sitting on his back.

Olympian April Rose posted a picture of how she is getting her reps in for volleyball practice against a wall in her backyard. In general, athletes are doing whatever it takes to stay in shape and local experts are recommending our local student athletes do the same.

George Wolf Elementary School Physical Education teacher Tammy Vajda explains that staying active is not just a matter of staying fit, it’s important especially now for a positive state of mind.

“When people think about staying active, they often focus on the physical benefits of exercise,” explained Vajda. “We all know that staying active helps our body to stay strong and healthy but right now more than ever we need physical activity to maintain and improve our overall well-being and quality of life. Exercise is a great way to reduce stress and recharge our mind and body.”

While people of all ages can benefit from exercise and staying fit, maintaining their training is particularly important for student athletes who hope to jump back into conditioning or competition when social restrictions ease.

Ty Marx, owner and head trainer of MATRYX Performance, cites the benefits of using regular exercise of various types to keep young athletes active. He explains that strengthening muscles in various ways helps ensure that, “the body can adapt to different movement patterns during training so that you can prevent injuries during game play.”

The first step in home training is making it a priority explains Marx.

“Set time aside for yourself, and give your body the activity it deserves,” recommends Marx.

Home gym equipment can help but it’s not necessary to maintain a good workout regimen. There are many ways people can use what they might find at home to maintain their training.

“Before making an at-home workout plan you need to consider what your goals are, how much time you have, and what equipment is available,” Vajda said. “If you currently belong to a gym but are unable to go because of recent closures, try to maintain your routine as best you can.”

Vajda goes on to explain that there are many ways you can substitute some of the workout equipment or routines you may be used to.

“If you have a bike try outdoor riding in place of spin class,” Vajda said. “Resistance bands are a great alternative to using weights. Walking, jogging, and dancing all provide great cardio workouts.”

While home workouts have been posted online by various sports associations including USA Swimming, Little League Baseball, USA Hockey and the US Olympic team, but home workouts can leave individual athletes feeling they are getting less intense training than normal. This should not be a deterrent, explained Marx but rather an opportunity to challenge themselves.

“One of the best tips to really push yourself is to do slow movements with a brief pause at the bottom of the movement,” Marx said.

Marx provides the following example to add intensity to exercises.

“For example, an air squat, we would count 6 seconds until you get to the bottom of the squat (feet flat, knees out, 90 degree at knee bend) and then hold for 3 seconds and then stand up normally. Four sets of 10 of these will challenge you. Start with no weight and eventually you can get creative and grab dumbbells or milk jugs or even fill up a backpack with heavier weighted objects.”

For student athletes and active adults alike, motivation particularly while at home can be one of the greatest obstacles but as Marx comments, the choice is simple. “You only get one body, it’s your sacred temple. There should be no excuses on why you can’t put aside 30-90min a day for the betterment of the longevity of your physical and mental health,” Marx said.