The recent covid-19 pandemic1 came with a total distraction of normal routines and most facilities, including gyms, have closed up. Social distancing has also resulted in most people being under quarantine and if you are not careful, you might end up gaining more than a few pounds.
How then do you ensure that you stay physically fit without the assistance of your local gym trainer or equipment? Here are the do’s and don’ts of a self-quarantine workout!
Do: Keep a Solid Workout Regimen
Create a workout routine and stick to it. Exercising from home comes with its own shares of distractions and lack of motivation but you have to come up with a regimen that works for you and then follow it consistently.
It is also important that you incorporate some normalcy to your self-quarantine workout routine by doing some of the exercises that you previously did at the gym.
Don’t: Overexert Yourself
You may be tempted to push your limits in a bid to stay fit but you need to know just how much your body can handle. Expect slower gains than usual since you don’t have access to proper equipment and engage in the right exercises based on your age and fitness level.
Be sure to consult your gym fitness advisor so that you can diversify your cardio and bodyweight exercises.
Do: Warm up First
A proper warmup is vital for any training routine as it helps in injury prevention by preparing your body for all workout related stresses. According to American college of sports medicine2, it is important that you start with at least 30 minutes of moderate physical activity.
Diving straight to your normal workout session leaves your muscles susceptible to tears and injuries.
Don’t: Engage in Jerky Movements
If you are considering lifting weights at home then you should talk to your fitness trainer to ensure you’re lifting the right amount of weight. If you have to ‘jerk’ first in order to lift it up then you are welcoming muscle strains and injuries.
Start with weights that you can comfortably lift and then add on to them gradually.
Do: Drink Lots of Water
Keep yourself hydrated! Don’t wait until you’re thirsty to grab a bottle of water as you risk being dehydrated. Sufficient water during and after a workout session helps to keep the body’s cooling system in check and to sustain your body’s electrolytes balance.
You also need to replace all the fluids you lost during your exercise.
Don’t: Set Unrealistic Expectations
The truth is, no matter how much your fitness level had previously advanced, you are bound to experience setbacks during your self-quarantine workout. Home environments may not be all suitable for a proper workout so you shouldn’t be too hard on yourself when you don’t hit the targets.
Make the Most Out of Your Self-quarantine Workout
There will be days when you will lack the motivation to work out but it is on those days that you should push yourself the hardest. There are other days when you will completely miss your workout session and when that happens, just focus on getting back on track as soon as possible.
Links to sources used
- WHO announces COVID-19 outbreak a pandemic-http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/news/news/2020/3/who-announces-covid-19-outbreak-a-pandemic
- American College of Sports Medicine:https://www.ncbi.nlm.nih.gov/pubmed/21694556