Since the coronavirus pandemic spread in India, most of the country has been under lockdown since the middle of March. With cases rising rapidly all over India – 28000 new cases was the latest count – it’s unlikely that gymnasium, parks, swimming pools or other recreational activities will be allowed to function anytime soon.
So what are the alternatives to work around this problem. HealthInFive gives you easy ways to stay fit at home, without too much of a hassle.
BODY WEIGHT EXERCISES
The simplest and easiest solution for anyone working out at home. One doesn’t need any specialized equipment and can use their own body weight to not only burn those excess calories but also build much-needed strength and endurance to last you through the entire day.
Like any other gym session, the first step is to choose which area you want to focus on – cardio, muscle strength or a mixture of both. If you opt for cardio, the exercises should be of various levels of intensity – high intensity will include jumping jacks and burpees alternating with a more leisurely option like marching in place.
For strength training, one can opt for push-ups, pull-up, squats, lunges and dips. It’s also very important to choose the length of these exercise.
If you are just starting off, 10 to 30 seconds with 8 to 16 repetitions is ideal while the more advanced practitioners can try going for 60 to 90 seconds at a stretch and at least 20 or more repetitions. Also beginners should opt for 1 circuit while those interested in pushing the limits can try for 2 to 5 circuits at least.
If you need that little extra motivation, watching exercise videos while you are working out might be a good option. Exercise videos are now available for all age, gender, goals and provide a huge range of workout options.
One doesn’t need to subscribe to these videos as well. Make use of resources like YouTube to pick and choose what kind of exercise you are interested in.
If it’s yoga that you want, one can even go for that with detailed videos of various asanas now easily available online.
Gone are the days when phones were only used for sending messages or making calls. Your mobile phones are also your central location for all your fitness related apps.
Not only is the phone useful in tracking your every movement while exercising. Smartphones, iPads, and MP3 players are excellent resources for home exercisers, particularly if you find yourself getting bored from repeating the same thing, day in and day out.
Some popular apps for this purpose are: BeatBurn Treadmill/Outdoor Trainer or BeatBurn Elliptical (iPhone or iPad) offers guided interval workouts complete with music and a coach.
Workout Trainer by Skimble (iPhone or iPad) — An app that works great for home exercisers with a number of free guided workouts you can listen while listening to your own music.
There are games and then there are ‘exer-games’. To make exercise more fun, there are ‘exer-games’ which incorporate the best elements of exercise into gaming. Exergames like EA Sports Active, Everybody Dance and Gold’s Gym Dance Workout an interesting option for home exercisers who find it hard to motivate oneself to work out.
Wii Fit and Wii Fit Plus are great for getting reluctant exercisers but you still need to supplement that with regular workouts if you want to get fit and lose weight.