Five tips for staying in shape during quarantine
How to workout without even leaving your house
Many people are finding it hard to stay in shape while gyms have closed due to the COVID-19 pandemic, and smoke from multiple fires has created poor air quality for the residents of Sacramento, Calif. However, working out from home without a mask is possible with minimal equipment and space. (Photo courtesy of unsplash.com)
By: Oden Taylor
With an airborne pandemic and poor air quality due to the smoke from fires blazing across California, not only have gyms closed until further notice but now some days it isn’t safe to be outside at all, making working out seem nearly impossible. The following is a guide to working out within your home to ensure you stay safe and socially distanced from others. If you are unsure where to start with an at-home workout or think you just don’t have enough space in your home, try checking out these five tips to staying in shape during the quarantine.
1.Calisthenics
Calisthenics refers to any exercise that utilizes one’s own bodyweight instead of using extra workout equipment. Push-ups, sit-ups and planking all fall under the definition of calisthenics and can all be done in virtually any space.
Beginning calisthenics training
2. Resistance Bands
Resistance bands are quiet and easy to store, as well as being stackable (many sets up to 100 lbs.or more), making high weight repetitions possible in small spaces without dumbbells or metal weights. They also allow the body to work out all muscle groups. Effective resistance bands exercises include squats as well as bicep curls to work out both the arms and legs and should be between eight and 25 repetitions.
Beginning resistance band training
3. Jump Rope
Jumping rope inside is a great alternative to running when it isn’t safe to go outdoors. It also burns almost as many calories as running and still gives many of the same toning benefits. You can also switch up your sets and try jumping with one leg at a time to add complexity to your workout.
4. Insanity Videos
While there are many free online workout videos to choose from, Insanity videos are perfect for an at-home workout because they do not require any extra equipment and instead use body weight and high revolution repetitions to get your blood pumping. They are considered to be advanced exercise videos and follow a schedule of working out six times a week for 60 days. If you’re looking for an intense workout, Insanity is the program for you.
Introduction to the Insanity program
5. Video-Assisted Yoga
Yoga is not only great exercise, but it is also a great stress reliever. Consider starting or ending your home workout with video-assisted yoga. There are thousands of free videos on YouTube that can help you move through traditional poses and get the most out of your workout. If you do not have access to a yoga mat, try using a blanket or towel instead.
