You should not have to give up exercising for anything. After all, it is what keeps you healthy and active. Now that the gyms and fitness centers are closed across the country due to the coronavirus scare, you can and should exercise at home to keep your immune functions up and about.
Social isolation is the best way to prevent COVID-19 and that is why it is not recommendable to workout at fitness centers. However, isolation might make you overeat and binge-watch television shows which is even worse than sitting in front of a desk all day. You need to relieve the stress that might accumulate throughout the day, which is usually followed by anxiety and even temporary depression.
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You can achieve results nearly as good as you would at a gym or fitness center by doing bodyweight exercises for just 30-40 minutes every day. Among others, the following are great conditioning exercises:
- Plank
- Push-ups
- Mountain climbers
- Squats
- Lunges
- Triceps dips
- Burpees
Start with a minimum and maximum of 8 and 12 reps, respectively in the beginning. And as you progress, increase the reps of each exercise while also increasing the number of sets and decreasing the time between sets. Checkout workout videos with FITCOACH to make sure you emphasize form and technique to ensure good results.
While you can achieve great results with some of the best bodyweight exercises, it wouldn’t hurt you to have basic equipment. The only thing you absolutely need is a yoga/exercise mat. Your home workout setup will depend on the size of your home. Nonetheless, you can use the following equipment:
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Dumbbells – the best free-weight equipment, dumbbells are cheap and you can order them easily. Buy adjustable dumbbells for home as they convenient - they give you an option of changing weights and don’t take up a lot of space
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Jumping rope – some believe that jumping rope is even better than running when it comes to cardio workouts. It is probably the cheapest, simplest, and most effective tool to have to lose weight and condition your muscles
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Resistance band(s) – they help you to stretch and strengthen your muscles without the use of weights. They are great to strengthen weak body parts and easy to manage
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Kettlebell – depending on your level of skill and experience, you can keep a 15-25 KG kettlebell at home for high-intensity workouts. Swings, squats, and presses are much more effective with the kettlebell
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Having a separate place or a home gym is the best way to get into the zone. It is no different than having a living room, drawing room or a study. Keep a basket or box to keep your weights, yoga mat, foam roller, resistance bands, and other workout equipment. You can keep them in a corner as well. Just make sure to clean them after each full body workout at home. The idea is to keep everything organized like in a gym or fitness studio so that you can concentrate on your workout. So, when you enter the room or space for your workout, you don’t have to break it in between to go and look for something.
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It is better to proceed gradually if you’re starting but don’t refrain from challenging yourself. Building endurance for a month before doing HIIT workouts at home or the gym is recommended. You can determine the intensity of your workout by talking – if you can talk without being out of breath, you’re fine. Once you can withstand the beginner workouts, you should increase intensity for better results.
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You can memorize a few workouts, which is not too difficult. However, that can be restricting or you will need to learn new ones after a couple of weeks. Technology has certainly helped us in that regard. You can simply download an app and get all the information you need regarding exercises to do at home or say, a chest workout at home. Get personalized workout routines based on your needs and preferences with FITCOACH.
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Dancing or Zumba workout are great ways to stay fit while having fun. You can simply put on your favorite songs and practice trending dance steps. Look for freelance dancers who would be ready to teach you dance steps on a video call. If you maintain your distance and take all the necessary precautions, you can even take classes at your place. Dancing is one of the best ways to break a sweat and have fun at the same time. Plus, it’s a skill you’re acquiring.
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The body gets used to whatever you do, which is why it is important to change your workout routine after a couple of weeks. You don’t want your body to adapt to the challenge and stop showing results. Instead of, say, running, try HIIT or cross-training. Try new exercises for the same muscle group every week.
