What to do in quarantine Times?
In quarantine times gyms, parks and mountains are closed,
many people are resorting to physical training at home to maintain good
fitness. The workouts are also healthy activities for the mind and helps fight
anxiety during this period and keep the body prepared to return to the Mountains . But you need to be careful not to
get injured and make your training more profitable.
Here are some tips for
training at home:
1 - Appropriate
clothing
As in the gym, it is important to wear light clothing that does
not hinder any movement. At home, you can even train in your pajamas or in
that shabby outfit, but be sure to wear good shoes. The shoes appropriate
for physical activities soften the impact on the joints, especially in workouts
where you need to jump and flex your knee. This way, you avoid
injuries and discomfort during and after exercise.
2 - Take it easy
If you took that short
break during the beginning of the quarantine, you may have already lost the
conditioning you had before. Therefore, when returning to activities, do
not overdo as it may feel frustrated and you think that training at home is not
good.
3 - Avoid interruptions
Anyone working in the
Home or Office knows that
there are many distractions going on all the time. So, before you start
training, prepare the environment, if necessary, take the children, cats and
dogs out of the room. As much as you love their company, you will have
other moments to interact. Or, if it is easier, lock yourself in the room
and put the “do not disturb” sign on the door. Don't forget to put the
phone on the mute too. Thus, your training will yield more!
4 - Water
Hydrating is important, separate a bottle of water from the beginning to not to stop in the
middle of the activity to go to the kitchen to have a glass of water. During the hot days, it is
even more important and can be accompanied by a washcloth to dry your sweating. Just
like we do in the gym during normal days.
5 - Find a
professional
To know what is the
ideal physical activity for you at that moment, there is nothing better than
asking for guidance from a Physical Education professional. Even at home
it is important to do the exercises correctly and with an adequate training
routine. So, seek the help of a professional to set up your
training. Right now, there are several people in the field working online
with their students. For sure, you will find one that you like on your
social networks or by asking your friends.
6 - Heating is
important
I know it's too lazy
to warm up at the gym. And at home it can be even worse. But it is
important to warm up to prepare your body for exercise. When you warm up,
you lubricate your joints, make your muscles more oxygenated, with greater
blood flow and gradually increase your heart rate, avoiding stress on your
cardiovascular system. Cutting off the warm-up to do a quicker workout is
not always that beneficial.
7 - Breathe properly
An important part of
the exercise is breathing correctly. Don't forget to breathe, so training
becomes easier and performance is better. If you are unsure how to inhale
and exhale, ask your trainer for help, he will be able to give you tips for
your training.
8 - Stretch
Even after you've
completed all of your training, it's still not the end. It is necessary to
stretch mainly to avoid muscle pain and injuries. But stretching also
works on flexibility, better body alignment and causes a feeling of well-being
and relaxation. So, at the end of your training, have an extra moment of
affection with yourself and your body and stretch.
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