Instead of spending much-needed money on new training
equipment that can sit idle for weeks, use what you have. You probably already
know how to use cans as weights, but here are some ways to improvise with
things to do in and around your home ... and don't worry, I'll show you how to
use them in your workout below.
suitcases
Frisbee
paper plates
bags for dry food
rice bags
walls
benches
Milk Jugs / Detergent / Cleaner Wholesale
Your child or other people who live in your home
tennis balls
Broomstick / mop handle
office chairs
bar chairs
You! You didn't think you would be able to do bodyweight
exercises, did you?
Don't forget about your other wellness needs.
While learning to exercise during a pandemic is important,
Rhodes said, your recovery is just as important. He recommends:
Sleep for at least eight hours
Eat a balanced diets that meets your needs, including lots
of fruits and vegetables, as they contain many of the cofactors needed to
trigger chemical reactions in the body.
Drink plenty of fluids.
Practice mindfulness exercises to reduce additional life
stress
Use the "FITTE" approach.
While there is no “best” exercise plan, you must plan a
little to achieve long-term success. Rhodes says a good approaches would be to
follow the FITTE principle, which means: frequency, intensity, time, type, and
pleasure.
For example, you can use the following principle. (More
seriously, write it down on paper and then add it to your calendar for a better
chance of success.)
Frequency: I train two to three days a week.
Intensity: I will train at a moderate level of effort, or 70
to 80 percent of my 1RM (maximum rep).
Time: 60 minutes
Type: Dumbbells, Bodyweight Exercise, Various Cardiovascular
Exercise
Pleasure: Circuit Training, Interval Training, etc.
“Don't lose sight of the fun in the beginning, as it will
keep you motivated and maintain your daily routine,” Rhodes warns. “In short,
if you don't like consecutively for aerobic exercise, don't run. You won't like
it and you will end up closing your program. "
However, when making your plan, choose strength training two
to three days a week and cardiovascular training three to five days a week.
Consider working with a local exercise specialist.
Finally, if you are looking for the motivation and
specialist to guide you on your journey and have the tools to do so, keep in
mind that many certified personal trainers take their online experience using
Facetime, Zoom and other digital hotspots alone- to another. one to help you
achieve your goals.
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