Quarantine Workout : Why Now?


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So far 2020 hasn't been so fair to the world as we are experiencing a dramatic world crisis pushing people back to their homes preventing all major and essential outdoor activities. Relating to the Novel Coronavirus disease 2019 that has led to a great global public health concern has now entered an alarming phase where more than two lakhs of people are getting infected every day around the globe hitting an overall 15 million in total now. After declaring it as a pandemic by WHO, almost every corner of the world has been isolated and people are outlying from their homes. This huge global recession in decades has caused the world economic growth to turn out to be –4.9 percent in April 2020 with respect to the WEO forecast.


The 'new age' Great Depression?

Today in 2020 the covid-19 pandemic has unleashed an economic tornado which has now paralyzed the global economy to an extent that comparisons have been drawn with the 1930's Great Depression and also the Great Financial Crisis of 2008. In India, the recession has boosted the unemployment rate by up to 23.5 percent in May 2020 (source) due to a nationwide lockdown causing millions to struggle for basic needs. People with jobs are practicing remote mediums of work whereas others hitting the Internet to cope up with their social lives and financial needs. The higher unemployment rate causing the effects of depression among the youth as well as millions of needy people. Over 300 cases of suicide have been reported in India till May 2020 due to distress triggered by the nationwide lockdown where the majority of the people were those who had lost their jobs during the pandemic.

Everyday life with Agoraphobia?

In a time of crisis, people need hope and strength to keep moving with the situation. It is equally important to pay attention to our health when all fitness institutions and gyms are down. They aren't any longer a part of our routine including all other outdoor sports which are now banned, hence the world is practicing social distancing. The lockdown hence, imposing a significant challenge for all of us to remain physically as well as mentally active while practicing isolation. Taking out time for a fitness job is never easy, but home training could definitely provide the answer.

Stationary behavior and low levels of physical activity can lead to an unfit body and also have an alarming amount of negative effects on our mental health which may result to depression and tons of anxiety. When things aren't going as we expected them to be because of this pandemic, it is high time we must take care of our mental health to fight this situation together. All the Physique/Gym lovers who are now restricted to their homes, must not give up on their goals now. 

Why 'Home training' during Isolation?

  • Improves immunity ( Build a better yourself to fight with the deadly new virus)
  • Improve self-esteem, Metabolism
  • Ward off anxiety and feelings of depression. Emotional Wellbeing.
  • When we exercise, our body releases chemicals called endorphin and dopamine, which triggers positive thoughts
  • Improves diet, focus, and sleep
  • Home Convenience and Inexpensive

If training at home, can we get the same level of quality in terms of output and benefits as we get from a gym?


 Definitely 'yes'. Unlike a competitive exam where you may fail in-spite of working tremendously for months, here every bit of effort counts and will NOT go in vain if are well determined. Of course, there isn't going to be a greater range of equipment to use while working out at home, however, there are pro levels of exercises using your body-weight alone, which when done with proper determination, will ask you to put your precious time and effort from the comfort of your home, can surely be much effective like a gym workout.

Our body’s upper, lower, and core areas : 



Upper Body:

Push-ups :





For Beginners : 3 sets. (15 to 30 reps.) // Break time: 1-2 minutes in between. Best for developing chest muscles.

Step 1 –Hold your body-weight on your arms, palms slightly wide than shoulder-width along with straight body posture

Step 2 –Slowly bend the elbow. Go down until your chest is about to touch the ground. Avoid bending the body by the hips. Thighs and Knees will also go down.

Step 3 – Brace the core and push your chest up from the floor with your arms strength. Do not push yourself up to straight elbows and try resting on the arms as it may put pressure in the elbow joints.

Body-weight triceps bench dips :  



For Beginners : 3 sets. (10 to 30 reps.) // Break time: 1-2 minutes in between. Best for developing triceps muscles.




Step 1: Sit on the edge of a bench or your bed and take a fine grip the edge next to your hips. Look ahead, bend your legs and brace your arms to lift your hips. The body weight will now rely on your arms applying tension to tricep muscles.




Step 2: Apply body-weight onto your palms while going down and lifting back up and avoid letting your hips touch the bench or the ground.






Step 3: Bend your elbows not more than 90 degrees and slowly push yourself back up to the start position and repeat.

 

Superman: 





For Beginners : 3 sets. (5 to 10 reps) // Break time: 30 seconds in between. Best for developing core muscles. (abdominal)
 
Step 1: Lie down on a yoga mattress or something similar, facing down with your arms stretched above your head (like Superman). This is the Relax Position.
Step 2: Raise both the arms and legs about 7 to 8 inches above the ground and hold the position for a few seconds and relax.


Pike Push Up: 




Step 1: Hold the ground taking a fine grip from your palms and toes in a pushup from where the body will bend by the hips. 

Step 2: Now keep your arms and legs straight in an upside-down V position and slowly bend your elbows until your face is about to touch the ground. Take a quick pause and then slowly push yourself back up until your arms are straight. Repeat with Step 1. 

Core: 


Plank: 





For Beginners : 3 sets. (10 to 20 seconds "Hold position") // Break time: 30 seconds in between. Best for developing core muscles. (abdominal)

Step 1: Position your elbows straight beneath the shoulders keeping a 90-degree angle with the forearms as shown in the picture.

Step 2: Take a deep breath and hold it. Hold the position keeping the body straight body line from head to toe, for at least 30 seconds, and then relax. Repeat after 30 seconds break.


Crunches: 




For Beginners : 3 sets. (15 to 25 reps ) // Break time: 30 seconds to 1 minute in between. Best for developing '6 packs' core muscles. (abdominal)

Step 1: Lie down on your back and fix your feet tight on the ground bending your knees up to 45 degrees.

Step 2: Place your arms across your head but don't touch your body with hands; avoiding additional support. Inhale and hold. Then, contract to your abs "trying to touch your navel by your nose."

Step 3: Exhale after getting back to the initial(rest) position and repeat the process.


Lower Body :

Bodyweight Sumo Squats: 





For Beginners : 3 sets. (15 to 30 reps ) // Break time: 30 seconds in between. Best for developing thigh muscles. (Legs)

Step 1: Stand tight on your feet wider than hip-width apart with a 45 degree of relative angle and slowly bend the knees up to 90 degrees pretending like sitting on your chair, take a pause.

Step 2: Avoid falling behind by adjusting your hands, balance your upper body on your hips by keeping the back straight, and bracing your thigh muscles.


The Walking Lunge: 



For Beginners : 3 sets. (12 to 16 reps ) // Break time: Not more than 30 seconds. Best for developing thigh muscles. (Legs)

Step 1: Find a long clear walking space. Stand tall on your feet which has to be hip-width apart, Keep your backbone straight and relaxed when your core and glutes are to engage. 

Step 2: Inhale and take a big step forward with your left foot, balancing your whole body weight on it and lower down until both your knees are bent at 90° as shown above. Avoid touching the floor with the knee of your supporting leg.   

Step 3: Hold for a second and now use your front leg to push back yourself up. Exhale and Repeat it another leg while moving forward. 
 

What makes it the best that you’re at your home with your comfort choosing your own adequate time and space and you’re working on staying healthy, which is the primary move toward battling this health-related severely affected pandemic as well as other lifestyle disorders.

 




5 Comments

  1. Aayushi SinghJuly 22, 2020 at 3:57 PM

    Incredible! It's a good time to get the grip on wonderful healthy lifestyle which will benefit longterm!

    ReplyDelete
  2. UnknownJuly 22, 2020 at 7:15 PM

    Health is wealth. Now that this pandemic has made us realise its real worth, we should make exercise and workout as a part of our fairly routine. Already started! 😊

    ReplyDelete