People are looking to get gym-level workouts while being socially distant. It can be done and fortunately, there are lots of resources online to help. For example, a lot of gyms have moved remote and their instructors are teaching at home and broadcasting the workouts daily to members on a free, donation or reduced price basis.
My barre gym charges just $15 per month, while my Cycle Gym and Soca fitness class operate on a donation basis. There are also lots of apps like Peloton and Beach Body that offer free trials of one to six months.
Now that you know the options are available, it’s time to get motivated to do the workouts which is a problem that a lot of people have because they are also remote working from home, homeschooling their children and still have the usual family obligations of meal prep, cooking, cleaning and doing other chores.
To offer motivation tips, Nezar Akeel the Founder and CEO of MAXPRO Fitness, created the MAXPRO, an award-winning ultra-compact “anywhere anytime gym” that works perfectly in any room in the home or anywhere outside and MAXPRO Fitness’ Sabrina Wescott, a certified holistic health coach, have come up with 10 tips people can use to stay fit while being socially distant:
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.
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.
nstructors 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.
With these tips, you may be on your way to getting and staying fit for the long haul, and ideally way after the quarantine, stay-home orders and other restrictions are lifted.