exercise at home-during corona virus epidemic

exercise at home-during corona virus epidemic 

exercise at home

exercise at home-during corona virus epidemic 

You want to get fit. But you do not want to hitch a health spa -- it's too expensive, there is no gym convenient to you, or even you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to urge away.

That leaves working out at home. But are you able to really get an excellent workout without leaving the house?

Absolutely, says Kevin Steele, PhD, exercise physiologist and vice chairman of 24 Hour Fitness Centers.

"In today's world, the truth of it's people do not have time to travel to a facility a day anyway," he says. "And consistency is key."

Believe it or not, Steele says, at 24 Hour Fitness, they encourage folks to exercise reception the maximum amount as at the gym. This way, they're more apt to adopt fitness as a life-style . "The key thing is that you simply do something, somewhere, sometime," he says.

Steele and other fitness experts say it doesn't take much effort or money to style an efficient workout program reception . Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are a cheap thanks to create a routine that works all the main muscle groups.

But even with no props or machines, you'll build muscles and burn calories.

The 5 Elements of Fitness

According to Steele, an efficient fitness program has five components, all of which you'll do at home:

1. A warmup.

2. A cardiovascular (aerobic) workout.

3. Resistance (strength-building) exercises.

4. Flexibility moves.

5. A cooldown

A warm-up might be a simple walk outside or on a treadmill, or a slow pace on a stationary bike. For the cardiovascular portion, walk or pedal faster, do step aerobics with a video, or jump rope -- whatever you enjoy that gets your pulse up.

A warm-up might be a simple walk outside or on a treadmill, or a slow pace on a stationary bike. For the cardiovascular portion, walk or pedal faster, do step aerobics with a video, or jump rope -- whatever you enjoy that gets your pulse up.

The resistance portion are often as simple as squats, push-ups and abdominal crunches. Or you could work with small dumbbells, a weight bar, bands or tubing.

A warm-up might be a simple walk outside or on a treadmill, or a slow pace on a stationary bike. For the cardiovascular portion, walk or pedal faster, do step aerobics with a video, or jump rope -- whatever you enjoy that gets your pulse up.

The resistance portion are often as simple as squats, push-ups and abdominal crunches. Or you could work with small dumbbells, a weight bar, bands or tubing.

Getting Started

If you are a beginner, aim for half-hour of cardiovascular exercise a minimum of 3 times every week , and 20 to half-hour of strength work 3 times every week . Be sure your strength workout covers all major muscle groups, in your upper body, lower body, abdominals and back. Shoot for three sets of 10-15 repetitions of every strength exercise.

No matter what sort of exercise you are doing , make certain to start out slowly and gradually increase your workout time and intensity. And don't forget to listen to your body, says Weil.

"Focus on the muscles that you simply think you ought to be working," he says. "See if you feel it there. If you're working your abs and you are feeling it in your neck, then it isn't right. Close your eyes and start to tune in to your body."

It's also important to stay tuned in to what motivates you.

Working out at home has obvious advantages. But there are obstacles, too: distractions from the phone, the kids, the dog, the web and therefore the refrigerator can derail a workout. And that's if you can get started in the first place. When you're at home, it's easy to find something else that needs to be done.

A good thanks to stay motivated and avoid distractions, the experts say, is to exercise early within the day. Morning exercisers are more likely to stick with their workouts, according to American Council on Exercise spokesperson Kelli Calabrese, MS, ACE, CSCS.

"Get (the workout) over with very first thing within the morning, then get on together with your day," says Weil.

Tips for home exercisers

The experts offer another tips for home exercisers:

• Challenge yourself and avoid boredom. At home, you will not have the variability of kit and classes that are available at a gym. So surf the web and browse fitness magazines to see out new workouts and confirm you're exercising correctly. "Pictures are everything. Use them as a guide for form and technique," Swain says.

• Find an exercise partner. You'll be less likely to seek out excuses when you've arranged to figure out with a lover .

• Schedule your workouts. "Have a plan," says Calabrese. "Look at a planner and write out your exercise appointments one month beforehand . If something comes up and you've got to vary one, reschedule it immediately."

• Use a journal to track your progress and jot down any breakthroughs you may have. When you have a nasty day, write that down, too, to assist you to seek out patterns you'll break. For example, you'll find an egg-white omelet gets you thru your morning workout better than a bagel.

• Set goals, like training for a race or losing 20 pounds. "A goals should be something you cannot do immediately , but you recognize is within your reach," Calabrese says. Give yourself mini-rewards along the way: a replacement fitness magazine, those workout tights you have been eyeing, or a replacement pair of sneakers.

• Perhaps most important, make exercise as integral to your life as sleeping and eating, says Swain. "You need to consider it as a life-style change. It doesn't end. Get out of the mind frame that exercise are some things you're only getting to do for a period of your time ."

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