Self-isolation fitness at home is important as daytime activity significantly decreases. The global mess that is COVID-19 has caused many a headache, in all spheres in life. Home workout sessions may be helpful in reducing stress by inducing the release of oxytocin – a hormone responsible for reducing anxiety and fear. That is why we have decided to put together our New Chapter in Life fitness guide for those of you who are stuck at home and would like to stay fit during the SARS-CoV-2 pandemic of 2020.
In order to avoid excessive weight gain (due to the fact that you’re only able to eat, watch movies, do some gaming, and then hopefully getting some shut-eye), and to preserve your body shape, stable emotional state, as well as immunity, you should at least exercise at home. This activity may not be the perfect alternative to a personal trainer, but keeping the body under control is very important.
To stop the coronavirus from spreading, healthcare professionals have advised against leaving your home. Naturally, it includes visiting places that serve to improve our fitness and overall health.
The best choice is to transfer the training to your home. You can download a mobile application with exercises, find YouTube videos for training at home. Train with your friends via video calls – which may help to stick to a strict regimen. Otherwise, it would be very difficult to come back to your routine schedule after quarantine.
Self-isolation fitness training should not be intensive and exhausting. The aim is to preserve health and fitness and to strengthen immunity.
The most advisable exercises to be done at home are squats, burpees, lunges in different variations, pushups, isometric exercises (various statics and slat), and other exercises on a press.
The first part of your self-isolation fitness training should start with is the burpee. It is difficult to think of another effective exercise if there is no equipment around! There is no need to overdo on the burpees – begin with the volume that suits you – for example, repeating 5-10 times. After that, go with squats and pushups. Divide your performance into a few approaches.
If you want to go heavy, try doing burpees 100 times, let’s say, for 5-7 minutes. But be careful, remember that your well-being is the priority. Try keeping it simple in order to avoid muscular pain and stiffness – so-called delayed onset muscular soreness.
Practicing with your own body weight is more difficult than using special equipment. Begin with simple exercises – air squats, walking lunges, backward lunges, etc.. If you do not usually do heavy-load exercises, be careful not to overwhelm your muscles. Instead, go ahead with 20-30 minutes of body stretching or yoga. Cardio exercises (running on the spot, various jumps) can certainly be done at home.
Deep squats can be performed almost anywhere and anytime. The same applies to rock-climber, lunges, pushups. Connect them together – and your personalized self-isolation fitness program is ready! To increase the effect of these simple exercises, try to stay longer in certain positions – such as when doing squats or lunging, or doing frequent up-and-down movements.
You can always use objects in the room for sports. For example, a chair can replace a bench for the reverse pushups: sit down, place hands back and, leaning at the chair, raise pelvis from the chair and do a step forward. There’s always indoor tennis if you don’t have a spacious yard – see this hilarious compilation! If you still have a Wii or Kinect, that will work too.
Lastly, do not forget to involve your family members and pets in your self-isolation fitness program. Positive emotions and a collective approach will motivate all of you and help to strengthen emotional bonds.
