How to get in shape on a budget after quarantine without a fitness club
The quarantine has deprived many of the opportunity to visit gyms. But the weakening of measures against COVID-19 does not mean at all that everyone will immediately purchase subscriptions to fitness clubs and begin to put themselves in order. The reason is banal — many simply cannot afford such expenses. But it is known that those who want are looking for opportunities, so there can be no excuses. We have prepared for you several ways to return to excellent shape, which do not require serious investments.
Before starting classes, you need to set your priorities exactly. Do you need to remove extra inches from your waist? Increase strength and endurance? Raise the overall tone of the body? By answering these questions, you will take the first important step on the way to the goal.
Since you will not have a trainer, it is better to enlist the support of special applications for fitness and running, of which there are many today. Among the most convenient and understandable are Workout Trainer, Nike+ Training Club, GymUp. Videos offered on YouTube by different coaches and instructors may also be useful.
When you train at home, you do not receive direct information support from a coach, do not have access to simulators and sports equipment and, perhaps, are not so strongly motivated. But there are also a number of undeniable advantages:
1. You save money and time that a fitness club takes away from you;
2. You do it yourself, without feeling outside eyes on you;
3. You can train at any time convenient for you, without adjusting to the opening hours of the gym;
4. You have a huge selection of disciplines for any mood and taste, starting with yoga and ending with high-intensity interval training.
Constantly learn to avoid mistakes. In the gym, an instructor can always point out a mistake to you, but at home, all hope is only on your own strength. Do not spare time to watch video tutorials and focus on the technique of performing exercises. This way you will not only move faster on your way, but also avoid injuries.
It is important that each workout begins with a warm-up, and ends with a set of stretching exercises. Any coach will tell you that this is a mandatory rule that saves you from many problems and disappointments.
The lack of inventory can be a serious hindrance, but it is worth connecting your imagination and you will have everything you need. For example, instead of dumbbells, you can use water bottles of different capacities, well, and in extreme cases, you can do without them. Remember that your body weight is always at your service and different exercises allow you to use it in training both completely and partially.
If you want to get rid of excess weight quickly — there is no better way than running. The place chosen for jogging plays a big role. Avoid training along the highways — they will do more harm. If there is no park or stadium nearby, set a route with the most picturesque and green places. In extreme cases, you can find a quiet, secluded area and just run around in a circle.
The benefits of running can hardly be overestimated. This type of physical activity not only burns extra pounds and strengthens the cardiovascular and respiratory system, it also improves mood and self-esteem, develops self-discipline. But remember that to get a positive result, you need to run for at least 40 minutes.
It is great if there is a sports ground with outdoor exercise equipment near your house. You also need to work with this equipment wisely — you should not try to cover all the devices and use all the muscle groups in one lesson. So you will only get overtrained and, as a result, lose the desire to train.
Divide your muscles into groups, preferably including antagonists in each. For example, on Monday, train your chest and back, on Wednesday, the front and back muscles of the thigh and buttocks, and on Friday, the flexors and extensors of the arms. The press can be trained on all days. Increase the load gradually and do not conduct strength training for longer than 40-60 minutes. During training, drink more water — it will help you get rid of excess weight faster.
Remember about proper nutrition. Many amateur athletes do not see the results of their training precisely because of mistakes in the diet. Professionals are sure that when working on the figure, the right diet is 80 percent of success. Give up fast carbohydrates, sugar and fatty meat, lean on chicken fillet, cottage cheese and vegetables.
Eat fractional-break all your daily food into 5-6 servings of 150-200 grams. The last one should be eaten no later than two hours before going to bed. Remember that fruit juices from the store will never benefit you, so it is better to prepare them yourself from fresh fruits and vegetables.
Try to find like-minded people — it will be easier for you to get involved in training. No one has canceled the competitive spirit - it is always easier to go to the goal, having an "opponent"nearby.
Keywords: Athlete | Running | Quarantine | Proper nutrition | Gym | Training | Fitness