With Health Clubs and Gyms shut down because of Coronavirus, people seeking an alternative to visiting their local gym have other options available to get a gym-level workout from home. Nezar Akeel is the Founder and CEO of MAXPRO Fitness, designers and manufacturers of MAXPRO, an award-winning ultra-compact “anywhere anytime gym” that works perfectly in any room in the home or outside in the yard or on the deck.
While MAXPRO offers one viable option to staying in shape when you can’t go to the gym, Akeel and MAXPRO Fitness’s Sabrina Wescott, a certified holistic health coach, are both available to discuss other ways people can stay fit at home during these uncertain times.
Among the recommendations they are prepared to discuss are the following ten fitness tips for working out at home instead of the gym or health club:
1- Set realistic goals based on prior workouts. If you normally do 30 minutes of cardio at the gym, you can still do 30 minutes of cardio at home. The same goes for strength training. If you want to take your workout to the next level, increase your weights for the first few reps and then back off of the last few. For cardio, push yourself by adding increments of 2-5 minutes per day.
2- Don’t ‘wait’ around for the best time to work out. It is important for your success to schedule time to work out at home, just like you would do when physically going to the gym. If kids are home and you are having a hard time finding time, include the kids in your workout routine.
3- Home-based training equipment has been a long-standing option for people not wanting to go to the gym. If you are used to working out with a coach or a trainer, the MAXPRO coaching app, along with other training apps, are available to give you training programs and even track your workouts. However, if you don’t have access to these equipment options, bodyweight training can be a good alternative for working out at home. Planks, squats, burpees, push-ups, lunges, frog jumps, mountain climbers, spider crawls, and standing long jumps hit all parts of the body while keeping your heart rate up. These exercises utilize your own weight to burn calories and build muscle.
4- Meditate. Meditation can help control stress, anxiety and improve cardiovascular health. Meditation can be as simple as taking in deep breaths through your nose and breathing out your mouth or as guided meditations. The sky is the limit here.
5- Give a boost to boring workouts with at-home Circuit Training. Try starting with Jumping Jacks for 45 seconds, jump down to pushups for 45 seconds, stand up and do some squats for 45 seconds, switch it up to skaters for 45 seconds, end with some alternating lateral lunges (modify down when necessary). Repeat this circuit 3 times.
6- Go Online to find new classes every day. Instructors from all over the globe are constantly making available both “live” classes and daily classes both on Facebook and YouTube. You can find some great stuff that fits YOUR fitness level.
7- Get some fresh air. With the weather getting warmer every day, opening a window or door to bring the outside in can get your senses going. Head outside for a brisk walk (fast walking) enough to get your heart rate elevated and get you slightly breathless.
8- Make your workout place feel special. Make sure that you have an open space without obstacles and add a few photos of your quotes or images that inspire you. This doesn’t have to be anything fancy, just somewhere you can go to feel relaxed and accomplished.
9- Stretch and Cooldown. Stretch stretch stretch!! Make stretching part of your cool down. Stretching is so important as it keeps your muscles flexible and allows you to maintain (or grow) your range of motion. Not stretching can put you at risk for joint pain and muscle damage. Use this and deep breathing to help lower your heart rate to normal.
10- Proper Nutrition. We know how important water is to a healthy body, but another key nutrition needed following a workout is a good quality protein. Eating/drinking a good quality protein within an hour after your workout helps your muscles heal and prevents the loss of lean muscle.