So much changed almost overnight in Anthem, AZ, when the governor announced the stay at home order. For some, it was a time to sit and binge watch Netflix, but for others it was a challenge. Many of my clients were focused on keeping fit at home, so they wouldn’t lose those important fitness advancements they’ve achieved. I’ve had several clients ask for some routines they could do at home that didn’t require a lot of room or equipment. Here are a few exercises you can do throughout the day when you can’t make it to the gym.
It’s all about getting moving and doing it often.
Even if you’re stuck at home, that doesn’t mean you have to huddle on the couch with a bag of chips and the remote. Take the time to get moving. That doesn’t mean you can’t watch your favorite shows, just sprinkle it with exercise. If you don’t own resistance bands, get a set, they’re great for strength training, pack away easily and cost very little. Do lunges with soup cans in your hands as weights, squats or just hang on to the side of the chair as you watch TV and do squats. Push ups or modified knee-bent push-ups are another addition to stay at home workouts.
Every workout should have five elements.
Start every intense workout with a warm up. You need to gradually get the body ready for a tough cardiovascular and intense muscle workout. It all begins with increasing your body temperature, while increasing the blood flow throughout the body. Walking briskly in place is one way to do it at home. You can get all three types of workouts cardio, strength and flexibility by doing interval training. Start with side kicks for 10-30 seconds, rest for half the time and repeat up to 8 times. Do the same with the next exercises: Skater jump, crab toe touch, frogger, curtsy lunge and finish with ten minutes of cool down.
Get the kids involved.
If you found yourself being the teacher, it’s time to teach gym. Get the kids involved with your workout and you’ll both be healthier. You may find they’re more fun when you do them together. Start with push-ups. If you have an older child, you can both do them. Let your child do knee bent push-ups if necessary. If you have a young child, let them sit on your back while you do a push-up to get a real workout. Squats are versatile enough you can do them with your child or with a younger child hanging onto your back or sitting on your shoulders. Lunges, sit ups and the plank can be done with the child as your partner or part of the workout.
- For those with children, making them part of your exercise routine is rewarding. Kids love the extra attention, whether they’re working out with you or sitting on your back while you do.
- If you’re working out at home, schedule your workout at a specific time, as you would any appointment.
- It’s important to ensure your form is correct. No matter what exercise you do, form is the most important part. Doing a workout more slowly and focusing on form is far better than pushing yourself to do it faster or do more repetitions.
- If you want to workout with weights, empty milk or detergent jugs filled with sand or water can substitute for weights. If you have work to do around the house, just pick up the pace and put all your effort into it. Cleaning windows, washing walls and sweeping with vigor gives a good workout.
For more information, contact us today at Skin Sport Fitness Center