A TOPIC EXCITING TO MANY ON QUARANTINE OR IN SELF-INSULATION, is how to maintain your physical shape, not lose activity completely to zero and eat so as not to cause special harm to health. We have compiled instructions that will help you stay active and maintain a good mood.
Decide on a strategy
Selection of home workouts are practically endless – you can use the channels of trainers on the YouTube, broadcasts of sports halls (eg, World Class Network puts training records) or for the phone or tablet app, like Nike Training Club and of adidas UEFA Training , offering high-intensity training with alternation of power and cardio … The advantages of apps are that they help you track your progress and create personalized programs; but Youtube is easiest to bring to the big screen – it may be more convenient to those with whom the eyes get tired, and those who want to practice is not in it alone.
Prepare your workout space and form
Avoid exercising in pajamas and slippers – this can be traumatic and does not contribute to a sense of performance. Just like in the gym or on the street, you need shorts or leggings, a sports bra, a T-shirt, and trainers. Prepare a clean towel to wipe off sweat and place under your knees during push-ups or under your forearms in the plank. Vacuum the room. You can practice on a carpet, a special rug or a thick towel – but this does not apply to explosive movements or jumping, in which the rug can slide on the floor.
The goal of quarantine is to smooth the curve of the spread of the viral infection in order to reduce the burden on clinics and doctors. Seeking medical attention if you do not have severe symptoms is undesirable – and it would be especially disappointing to get hurt right now. Follow the technique of the exercises, simplify too complex ones and focus on your own fitness and level of fitness. Do not forget the warm-up and stretching, listen to your instincts and stop in time.
Don’t do it all at once
Lack of activity can be very disturbing, but don’t push yourself too hard – it increases the risk of injury and the likelihood that training can get bored. If you use personal activity apps, some days will be designated recovery or rest days. To prevent activity from dropping to zero, these days you can do stretching or dancing – but it is better to rest large muscle groups after squats, push-ups and crunches.
Don’t berate yourself if you fail to stick to the plan.
In a period when there is little good news, difficulties appear as if out of nowhere – every day you have to answer new questions for yourself about whether to go to the store and whether to meet with your parents. At the same time, the flow of offers is growing to take free courses, learn how to cook, or engage a child in fifty more ways. Feelings of guilt because you do not have time to do everything planned can very easily arise against such a background. We suggest that you minimize all unnecessary things – do the work you can, and determine for yourself a sufficient amount of training, for example, thirty minutes a day.
Strive for variety in your food
When you are at home all the time, it is difficult to find a balance: to cook often boring and tedious, but if you cook rare, but large portions, you will have a long time there is one and the same. Alternatively , prepare several bases such as chopped vegetables and ready-made buckwheat, rice or pasta, which you can eat separately for a couple of days , mixing and adding various additional ingredients and spices. The diet should contain vegetables and fruits, cereals, protein sources (for example, beans, eggs, fish or chicken).
Don’t overwhelm your emotions
A lot of disturbing news, inability to walk and get distracted, or simply boredom can lead to overeating. Try to distract from negative emotions in other ways: move around, do breathing exercises, or hug those around you. And if your hands reach for chips or cookies while watching the show in the evening, try at least replacing fast food with berries, nuts, or sticks of carrots and sweet peppers (especially if you did not manage to eat the recommended amount of vegetables and fruits with breakfast, lunch and dinner ).
Chat with loved ones
During this period, it is difficult for everyone, and everyone experiences the situation in different ways. The transition to remote work does not mean that you need to eat at the computer now . Dinner at a common table with a partner without laptops and phones will provide an opportunity to discuss what exactly bothers each or each of you. It is also a moment to dream about the plans that you will carry out when the crisis period finally ends.
And again, do not berate yourself
Without the usual level of activity during the quarantine, many of us will gain weight – perhaps we should accept this fact and certainly not blame ourselves for not exercising enough or not eating too healthy. The main task now is to contain the spread of the infection. The second and personal for everyone is to do work, maintain their mental and physical health and live in peace with others, taking into account all the restrictions associated with quarantine. And the better we all observe it, the sooner we can return to our usual walks, jogging or dining in a cafe.