By Wyatt Wolfman
Although we are all stuck inside due to the Coronavirus lockdown, it is still important, and possible, to be active. But how? There are two main areas of exercise: cardio and strength training. Many people think you need a gym to get a good workout, however, each of these four categories of training can be effective at home or out of the gym.
Cardio:
Do you lose your breath when walking up stairs? Do you find it hard to walk long distances? Do you play sports? If so, cardiovascular exercise is for you. Cardio has many benefits like increased lung capacity and heart strength. But most people do cardio because it increases your stamina and burns fat. If you are interested in increasing your endurance and/or loosing weight, give some of these exercises a try. Here are some cardiovascular exercises that do not require a gym and can be done with no or minimal equipment:
- Running
- Biking
Did you think you were safe because you can’t go outside? There are also exercises you can do in your home! Here’s some easy ones to try:
- High knees
- Butt kicks
- Crab walk
- Jumping jacks
- Box jump
- Burpees
- Running up stairs
Although you remain stationary in most of these exercises, you will be “worked out” by doing a high number of repetitions.
Strength Training:
Strength training has many benefits like increased bone health, controlling body fat, maintaining muscle tissue, and decreasing your risk of injury in everyday life. But as the name suggests, most people do strength training to get stronger and build muscle mass and definition. Unlike cardiovascular exercise, which includes outdoor activities like running, strength training is usually rooted in the gym. But, due to our current conditions of lockdown from Coronavirus, all the gyms are closed. However, it is still possible to get a good strength training workout in or at home with no or minimal equipment. Here are some effective exercises you can try:
- Pushups (which work the shoulder, chest, tricep, and abdominal muscles)
- Lunges (which work the glutes, quadriceps, and hamstrings)
- Sit ups (which work the abdominal muscles)
- Squats (which work the quadriceps, glutes, hamstrings, and calves)
If you do not already have weights at home, you can make your own! It may not be perfect, but we must adapt and make compromises during these tough times. Some common household objects you can use for your makeshift weights are milk jugs and big bottles of water. Anything heavy, hard to break, and comfortable to hold in one hand will work. Avoid using anything that can shatter! You will most likely break it at some point.
Here’s an informational video on the correct form for different types of weight lifting exercises: Using Proper Technique When Lifting Weights
Disclaimer:
Be mindful that in order to see results from these or any exercises, you must commit substainstial time and effort. That means making a workout plan and doing your exercises almost every day. Each person has a different body and goals, so if you plan to do these exercises, use some trial and error to figure out what a healthy and effective combination looks like for you.
REMEMBER to stretch both before and after your workout to minimize your chance of injury, and reduce the intensity and duration of muscle-aches.
Sources:
https://www.healthline.com/health/cardio-exercises-at-home#tips
https://www.livestrong.com/article/416344-what-muscles-do-squats-work-out/
https://www.verywellfit.com/everything-you-need-to-know-about-cardio-1229553
https://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx