Health : How to stay in shape at home? Here’s what you can do!
To fight COVID-19 the world is closing its borders and advising its citizens to stay locked up at home. The coronavirus has been officially listed as a global pandemic by the World Health Organization and it continues to spread to all continents and almost all countries very quickly. Unfortunately, there is currently no medicine or vaccine to treat this virus, so the best way to avoid contacting it is for the moment confinement at home. But in addition to avoiding contact with others, eating healthy food and washing your hands, to be healthy, it is also important to be in good physical shape. But how do you stay in shape at home? Are there ways to do this if we don’t go out?
With confinement the gyms, fitness rooms, stadiums and halls remain inaccessible. This closure of everything requires somewhere to start making significant changes in our physical regimes. And with the coronavirus cases that keep increasing every day, how to stay physically fit and feel good mentally should be a priority for everyone during this crisis.
It’s actually very easy to fall into the trap of appearing by staying at home everyday and getting hooked on TV and chocolate or popcorn. That’s why making a plan that includes healthy food and exercise is essential. Because now is the crucial time to stay healthy.
How to stay in good shape at home: some fitness tips
Is it really possible to stay in shape at home?
How to stay in shape at home? Without going to the gym or without even going out for walking or running outside? Is it possible ? The answer to these questions is ‘yes, absolutely’, according to specialists. In today’s world, the reality is that even outside of an epidemic, fewer and fewer people find the time to go to the gym every day. While to be in good physical shape, consistency is the key to success.
Whether you believe it or not, many fitness coaches encourage their clients to train at home as much as at the gym. In this way it will be easier for these people to adopt fitness and exercise as a way of life. According to fitness experts, it doesn’t take a lot of effort and resources to create an effective exercise program at home. Balls, dumbbells, exercise bands or tubes and push bars are inexpensive ways to create a routine for working out the major muscle groups while staying at home.
But even without accessories or machines, it is possible to build muscles and burn calories at home. And if you want to start, just do a little brisk walking and then abdominal exercises and push-ups, say the specialists.
Staying in shape at home is possible with a little bit of effort
The five elements of fitness
According to fitness professionals, an effective fitness program has five components and all five can be done at home.
-Vascular or aerobic training
-Exercises for resistance and strength
-Exercises to recover
To warm up, you can take a short walk outside or walk on the treadmill, or why not pedal the stationary bike at a slow pace. For the cardiovascular part, walk fast on the treadmill or pedal on the stationary bike at a faster pace. You can also step aerobics by watching an internet video, skipping rope or doing anything that elevates your heart rate. As for the portion devoted to resistance, you can do squats, pushups or abs. You can also exercise with dumbbells, a barbell, bands or pitch tubes.
Work your flexibility with stretching on the floor or yoga poses. And your recovery part should be similar to that for warming up. Work the cardiovascular rate at a low level to bring the heart rate to a resting state. You can do the resistance exercises at the same time as you do your aerobic or do them separately. Just make sure you warm up and recover well each time you exercise.
Doing physical exercises between 30-45min is sometimes enough not to lose shape
If you don’t have much time to train one day, then increase the intensity of your training that day, advise the coaches. So instead of a 45-minute workout on the stationary bike, choose a more intense program for 25 minutes and really push yourself. Go for a more intense walk in your neighborhood or run instead of walking. You can accelerate the pace of your strength training by doing compound exercises – those that work multiple muscle groups at the same time.
So for example doing squats with or without weights works the quadriceps, hamstrings, glutes and calf muscles. The push-ups include the pecs, deltoids, biceps and triceps and even the abs and upper back.
If you can not create exercises and training yourself, there are lots of videos with fitness training that offer everything: kickboxing, belly dance or pilates. Just make sure you choose the right workout for you.
If you are a beginner and it is the first time that you are interested in the subject how to stay in shape at home, then opt first for 30 minutes of cardiovascular exercise for at least three times in the week and from 20 to 30 minutes of resistance exercises three times a week. Make sure that your strength training covers all major muscle groups in the upper body, lower body, abs, and back. Do three groups of 10 to 15 repetitions of each strength exercise.
No matter what type of exercise you do, make sure you start slowly and gradually increase the time and intensity of your workout. And don’t forget to listen to your body. Focus on the muscles you need to work on. Observe how you feel. If you are working on your abs and you have a sore neck, then something is wrong. Close your eyes and start listening to your body. It is also important to know what motivates you.
Playing sports at home has its advantages. But there are also hurdles: distractions like the phone, the kids, the dog, the internet, and the fridge that can all spoil your workout. And all this provided that you succeed in getting started. When you are at home it is easy to always find something to do next door.
A good way to stay motivated and avoid distractions when you want to stay fit at home according to the experts is to train early in the morning. Those who exercise early in the morning are more likely to persist with their physical exercises, experts say. Start your workout as soon as you get out of bed and then continue with your daily routine.
Tips on how to stay in shape while staying at home
Experts suggest the following tips for staying in shape:
-Do everything you can to avoid getting bored. At home, you will not have a wide variety of equipment and possible classes that you will have in the gym. So check the internet or flip through fitness magazines to find new fitness exercises and make sure you do them properly. Pictures are very important. Use them as a guide to learn the technique necessary for the exercises you want to practice.
– Find a partner to learn how to stay in shape together and to help each other. In case you are confined to the house, this can be your partner or even your child. You will therefore be less able to make excuses when you have to train together.
– Make a schedule to train yourself. Have a plan. Find an agenda if you don’t have one and write down the dates and times of your training for a month in advance. If there is something unexpected and you need to change one of the dates or times, do it immediately.
-Use a journal to track your progress and take note of any discoveries you make. When you have a bad day, write it down to help you find out if there is something you can change to prevent bad days from happening again. So for example you may find that eating an omelet gives you more energy for your workout than a croissant.
-Set goals like improving your well-being or losing 10 kg. Your goal should be something you can’t do right away. Give yourself small rewards as you work. A new fitness magazine, a new pair of shoes, a delicious meal, etc.
– Perhaps the most important thing is trying to transform your training into an integral part of your lifestyle just like eating and sleeping. You have to think of it as a change in your lifestyle. You should not think that physical exercise is something that you will only do for a specific period of time.
Other things you can do if you’re wondering how to stay in shape at home
–Take your 10,000 steps for the day without leaving your living room. Walking is actually a viable way to stay fit and healthy and walking can also be fun and exciting. Walking improves general health and decreases the risk of cardiovascular disease, and it can also improve mood, increase energy, and reduce stress.
Even if everyone preferred to walk outside, under the circumstances of the epidemic this is no longer a very good option. In this case, walking indoors remains the best thing to do. You can walk on the spot while working on your computer or watching TV in the evening. Here it is not really a fitness exercise but it is always better than nothing.
–Try to take pleasure in physical exercises. If you are one of those people who dreads absolutely every minute before your training starts and hates every minute of this training, then it’s time for you to take a different approach to seeing things.
Because most often, people in good shape always find a way to enjoy their physical training and even look forward to their next training. And while that doesn’t always mean that these people are excited to put on their sneakers and go running when it rains, it does mean that they are happy to be in good shape and that has more value for them than staying on the couch.
If you really hate physical exercise, the problem can actually come from the type of your training. Everyone likes different things, so maybe you can try to find out if there isn’t one type of training that you like more than another.
-Don’t really diet. Have you ever known someone in really good shape who keeps wondering how to stay in good shape by trying any fad diet that pops up? Yes, not really. Because more often than not, healthy people don’t go on a diet – they make healthy eating a part of their lifestyle.
Generally, the key to staying slim and in good shape is to learn to listen to your body. What makes you feel good? What foods make you feel full and energetic all day? What helps you feel good during your workouts? What foods help you stay slim? If you learn to answer these questions on your own, then you will also learn how to turn healthy eating into a part of your life and stop trying all the fad diets.
-You don’t have to eat healthy 100 percent of the time. Certainly, there are people with 5 percent body fat who refuse to eat even a tiny bit of chocolate and seem to have no problem with it. But most of us, we need to cheat a bit in order to keep our reason.
Giving yourself a cheat meal or even a cheat day from time to time will allow you not to feel bitter and not get pissed off at all the things you shouldn’t eat. So don’t feel guilty if you eat a cookie, a little bit of dark chocolate or your favorite meal every now and then, it is just enough that you do not do it too often so as not to spoil everything you have completed.
-Sleep well. If you still think that staying in good shape only depends on your physical training, then you are wrong. Because one of the best things healthy and healthy people do is sleep well. Good sleep provides the necessary energy to work and it also helps regulate your metabolism, repair your muscles, boost your physical performance etc. So try to sleep at least 7-8 hours a night and you will be healthier, fitter and even happier.
-Give priority to your health and fitness. While most people let work, family, social commitments, and other priorities get in the way of their workouts, healthy people make their workouts a priority.
Yes, it can require getting up 15 minutes earlier instead of sleeping, working during the holidays or making compromises even when your life seems already busy enough. But once you get into the habit of training, it will become really hard not to do it. ‘People in good shape are the same as everyone. The only difference is the level of their commitment, “said boxing champion Laila Ali