Don't do intense training if you're out of shape.
Increase gradually.
Maybe you are one of the millions who get fired. Or work
from home. Or are you waiting for your company to open. In any case, you can
have more free time at home.
Exercise. But be moderate. I know, I know that selling an
idea of moderation is hard. Americans love the idea of 15-day solutions and
"instant results". But one of the #1 mistakes in exercising is doing
it too fast. Give your body time to adjust and reduce the risk of burnout and
injury by relaxing.
Ability to remember that there are always ups and downs when
it comes to motivation levels, so don't try to run a marathon. Be in it for a
long game. Try to get 30 to 60 minutes of moderate-intensity exercise at least
five days a week, but start with less if necessary. The main idea is to move.
We know that exercise releases endorphins and helps reduce symptoms of
depression and anxiety. Get inspired, start slowly and build up.
Save your group/contact sports to another time.
News notification. Now is not the time to play next door or
sneak into your neighbor's basement to get in close contact and train live with
Jiu-Jitsu lovers. The realization that even asymptomatic people can spread
COVID-19 and that it can affect people of all ages, including people who are
otherwise in good health, makes matters easy.
“During that time, it would be obliging to avoid exercises
that put you in close contact with large groups of people. This will include
all forms of melee martial arts training, including boxing, wrestling and
Brazilian Jiu-Jitsu,” said National Academy of Sports Medicine spokesperson
Prentiss Rhodes, CPT, CES, PES, CSCS. "There are a lot of individual
exercises you can do to get in shape, like boxing, various pitches and ground
mobility exercises like shrimp and bridge."
The idea is to minimize physical contact with other people
at this time to avoid overloading the healthcare system. A lot of people do
this, and where they are, it works. It is also significant not to rush to
exercise again in close contact with others outside the home, especially given
the history of the 1918 influenza pandemic, which was much deadlier during the
second wave.
Avoid
"slip" when it comes to outdoor exercise.
While playing outdoor sports can certainly be beneficial,
experts say it's best to limit yourself to running and cycling solo...or
exercising with a group of people in your own home - and away from heavy foot
traffic to reduce the impact.
If you want to get together with friends for a group
run...well, now is not the time for that. While the patchwork of state
stay-at-home restrictions may seem confusing, and most of them allow outdoor
exercise, fitness experts say it's generally best to avoid forming groups of people
from different families to train together.
A recent preliminary study of "jet streams", the
splash of liquid in the area behind a moving person, actually went viral. The
first results of Belgian researchers using computer simulations indicate that the
often recommended 1.80 m physical distance rule may not be sufficient to
prevent the spread of the virus from one person to another during outdoor
exercise.
To be clear, the researchers published the results of the
white paper well in advance of the peer review and faced some criticism for
doing so. But this is an interesting point. When we run and pedal, are we
leaving a potential transmission path behind and around us?
The key to consistent home exercise with young children is
lightness and fun, Ali says. Don't take yourself too seriously. And be sure to
use your child when it's safe if you need a little extra stamina!
When it's possible to operate safely within established
restrictions, Rhodes focuses on getting out and exercising outdoors. “The importance
of this cannot be underestimated. Adding sunshine and fresh air to your
workouts can have a positive effect on your mood. "
Another tip? “Think of unstructured play as a form of
exercise,” he adds. "Playing games like freezing, actively playing animal
riddles with kids, or 'staying away from pets' are great ways to get aerobic
exercise while strengthening your bond."
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