As a consequence of the health emergency due to the coronavirus pandemic, the world population, as a precaution, has to remain at home. As a result, there is a situation that can be stressful. In this condition, a healthy alternative is exercise at home. Therefore, a good exercise routine can contribute to maintaining physical and mental health.
Quarantine causes all non-essential stores, such as gyms, to close. These are an important focus of spread, because the virus can survive up to three days on surfaces and by constantly using machines, the risk of contagion is very high. Exercising at home is a good way to keep fit, for regular gym customers, but also for people who don’t exercise regularly. Therefore, I invite you to enjoy its benefits during this isolation.
The psychological factor of the pandemic contributes to the desire of many to stay active at home. The constant barrage of breaking news, in addition to not being able to leave the houses, can generate states of panic, stress, anxiety or depression. The natural generation of endorphins produced by the body, by performing physical activities, contributes to improving mood and reducing stress and anxiety.
The physical benefits that exercise causes contribute to the improvement of cardiovascular health, bone density, joint mobility, cognition, mood, metabolic function, muscle mass, tone and strength.
Exercise at home
Isolation does not mean interruption of physical activity. But it is an opportunity to maintain a sense of normality and protect mental health, through exercise. You don’t need a large space, if you choose the right exercises, your own body weight and minimal equipment are enough.
In addition, there are studies that indicate that exercising regularly contributes to improving the immune system, improving the body’s ability to fight common diseases. For example, in the flu season, a temporary increase in body temperature caused by physical activity can inhibit the growth of certain bacteria.
Therefore, it is important to strengthen the immune system, against the coronavirus, and keep the defenses high. Thus, it is best to perform physical exercises in moderation, avoiding demanding too much of the body.
Fear of losing the physical state
In addition to the time it takes to get fit, many athletes wonder if, with these restrictions, they will lose their fitness on quarantine days. In response to this question, it is that the physical form is conditioned by the age of the person. The older the person, the easier it is to lose him and the loss is much faster than the improvement. Therefore, according to experts, a person who is a week without doing anything, could greatly reduce their physical fitness. Exercise at home
In the case of those who focus on more muscular strength-endurance work, the fact of spending 2 or 3 weeks without training at a high level, will hardly have an impact on your physical form, which will recover 100% quickly after finishing quarantine.
Another thing is those who never exercise and now less.
Therefore, these types of people tend to be even more neglected than the rest and fall into a sedentary lifestyle, leaving them more exposed to any type of external threat.
This is why it is so important to move, even when you are locked up at home.
Bujint, a specialist in healthy living, has created a fast exercise routine for the whole body, and easy to do at home. In doing so, we seek to help minimize the impact of quarantine and remain active at home.
Exercise at home, simple and only with our body
For this, 20 minutes a day are enough to be fit, with a very simple workout, to be able to do at home, using only our body weight.
You only need a mat, a pair of dumbbells and choose a place in your house where you have room to move.
This would be the plan:
- Warm up → 10-15 minutes.
- Training routine → 30-60 minutes.
- Stretches → 10 minutes.
- Shower → 10 minutes.
Warm up exercise
The warm-up is necessary, prior to any physical exercise or practice of a competitive sport. Where, through a series of exercises and gentle stretches, the muscles reach a level of tension, ready to perform at their best. In this way, we minimize the risk of injury, while gradually increasing the heart rate.
The warm-up exercises described in the specialized literature are very numerous. The US National Institute of Child Health and Human Development proposes four simple warm-up routines to practice before starting an athletic activity:
Flex from the waist to touch the toes:
Standing with your feet together, bend your waist until you touch the tips of your toes, hold that position for 15 seconds. Repeat the exercise several times.
Standing in a resting position, bend your body to one side and stretch the opposite arm over your head. Hold that position for 15 seconds. Then take your body to the other side.
Standing, resting, and holding onto a chair, begin to sway. Bend one leg from behind and grab your ankle. Hold that position for 15 seconds. then go to the other leg.
Jog in the same place, without moving, for one minute. Do this by raising your legs as high as you can towards your chest. Exercise at home
Starting position: Lying on your stomach.
Simultaneously raise your arms and legs off the ground and hold them up for 1 second.
We repeat 20 times.
Full body workout routine
To contribute to its effectiveness, you should perform between 10 and 12 repetitions per exercise and reach around four sets, thus completing a complete routine of approximately 30-60 minutes in duration.
Pushups or plates
The front plank on the floor is an exercise to work the abdomen. This exercise allows you to train this area of the body in its entirety: upper abdominal, oblique abdominal and lower abdominal.
First, lay the mat on the floor and lie on your stomach face down.
On the floor, support the weight of the body on the forearms and toes. The arms should remain flexed and below the shoulders.
Try to keep your arms out straight. The index fingers must be resting on the ground.
Squeeze the shoulder blades and extend the spine, so that the body is fully erect.
Press your thighs up and stretch your heels. After about 30 seconds to 1 minute, rest your whole body on the floor to rest.
Striding or Lunges
To correctly perform this exercise, we must stand with our feet together and take a step forward, bending both legs until the back knee almost touches the ground and both knees are bent at 90 degrees. Force your feet and change legs with each repetition.
It is a very useful unilateral exercise to develop the strength of the legs separately and gain equal tone in both extremities. Exercise at home
The Push-up exercise are ideal to strengthen the muscles of the back, shoulders and above all to strengthen and increase the pecs.
One way to start doing push-ups correctly is with a movement modification, ideal for beginners and still unable to support their own weight, with classic flex. In this case, the upper body is supported by the arms, with the hands aligned with the shoulders, but the lower part is supported by the knees, which must be together. This position gives more stability and allows better results for beginners.
The classic push-up is performed on the floor, face down, supporting the hands aligned with the shoulders. The feet are slightly apart and with the tips of the toes supporting the floor. Then, we use the arms to lift the torso off the ground, lift it and then descend until it touches the thorax with the ground.
In classical flexion, the body does not return to the ground during the descent.
During the entire movement, the back must be kept straight, the shoulders back, the head facing the front and the right neck to avoid tension.
The classic push-up
Squats, for legs and glutes
Standing, with the back straight and with the legs separated at a height greater than the width of the shoulders, we place the arms in front, to gain balance. Buttocks back, chest forward.
We lower slowly, so that we maintain the natural curvature of the back. This means that we pull the torso forward, while the rear part leans back. We lower slowly until we come to create a right angle with the legs, between thighs and calves. Then we slowly climb up to the starting pose. Exercise at home
The squat done correctly is one of the best exercises at home to gain muscle mass in the legs, butt and loss of fat from the abdomen.
Crunch or sit-ups
To work the middle area we have at our disposal a variety of exercises that request the muscles located there. But among the most named we find the so-called “crunch” and the “sit-ups”.
Although both are basic exercises to work the abdomen, they do not equally request the muscles of the body. Just as the effort they require is not identical.
Both sit-ups and crunches begin by lying on their backs. With your feet flat on the ground, your knees bent and your entire back flat on the surface. In addition, the arms may be extended forward, crossed over the chest or flexed behind the head.
But the difference begins when the movement begins. Since in the crunches you only have to raise your head and shoulders, until you feel the contraction of the abdomen and then return to the initial position. While in sit-ups, as the name implies, we must sit down and take our entire back off the ground by contracting the abdomen and other muscles in the body.
Caution: sit-ups are more demanding and can cause back discomfort and be more difficult to perform. Therefore, they are not recommended in those who suffer from spinal problems or discomfort in the lower back. Exercise at home
Hammer Biceps Curl
To begin the exercise, we will stand with the knees slightly bent and a dumbbell in each hand, or some element of the house, with a certain weight. You have to hold the dumbbells in such a way that the palms face the body. With the back straight and trying not to mobilize the arm and elbow, but only the forearm. Then, we inspire and perform an elbow flexion with one of the arms, preserving the position of the hands.
The palms of the hands must face the body during the entire journey, to simulate a hammer that rises and falls with the flexion of the elbow.
Exhale at the end of the movement and lower the weight in a controlled manner, to perform elbow flexion with the other arm. and so on we perform the bicep curl.
The hammer bicep curl can be performed alternately as we have described or, simultaneously, with both arms at the same time.
Once we finish the training, we cannot forget the stretches, which are also very important to finish the physical exercise.
When we exercise, the muscles contract, and then stretch again. This shortening and stretching movement causes fatigue.
This is why stretching after exercise is important. In this way you will avoid stiffness, contractures and possible injuries such as tendinitis or fiber breaks.
Stretches can be done with passive stretches. Exercise at home
Stretching the lats is as easy as pulling your legs slightly apart and lifting a spleen by stretching it to the opposite side. Hold on for a few seconds and do the same to the other side.
Lean on one leg and grab the other by flexing it from behind, so that the heel of the foot touches the buttock. Do this without the pelvis moving forward or backward. After doing it with one leg, do it with the other.
Straighten the leg, supporting the heel, and with your hand take the tip of the foot. Force your heel against the floor, grab the toe and stretch. To be an active stretch, you must press hard on the heel against the ground, the toe pushes out and you push in. Hold with pressure and then the same with the other leg.
Lie down on the floor, raise your leg and, without flexing it, take the toe of your foot with the opposite arm. You have to notice how the entire area opposite to the quadriceps is stretched. Then switch legs.