In this time of Covid-19 and confinement, more and more of you are looking for sports tips and tricks. And it's often about what you can do at home, either by choice or by necessity.
But just because you can't go out doesn't mean your sessions have to be boring to death.
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The benefits of exercising at home
Here are some benefits of exercising at home:
- No opening hours like in a gym and little or no essential equipment. If you have a voucher ground sheet or a chair, you can already do plenty of exercises.
- You train to your pace, without worrying about the eyes of others.
- Even if I advise you to put on an outfit sports for motivation, you do what you want. If you prefer to train in kangaroo pants or with a rotten old t-shirt, no one will tell you anything.
- You do the exercises you like and who motivate you. You will discover some examples of interesting programs for the home later…
How to exercise at home while having fun
Doing fitness at home does not necessarily mean doing strenuous exercises without pleasure. On the contrary, your session can be super fun.
In fact, there are many techniques for exercise at home everything while having fun. For example you can do the exercises called animal walks or let off steam on a Nintendo Switch with the game Ring Fit Adventure. You will find virtual reality games on other consoles like Sparc on PS4.
If you have rhythm in your skin, which is far from my case, zumba is a physical training that combines cardio, bodybuilding and dance. As this discipline is often inspired by Latin dances, it gives you a hell of a potato! Why not head over to a Zumba Fitness YouTube channel to give it a try?
If you look carefully, you will inevitably find a type of training that motivates you.
Here is an example of a 20 minute session of Zumba for the home:
Why should you exercise?
Even if you're not passionate about exercising at home, you should realize that it's important for your health. Challenging your physical abilities, even through a simple video game, is already a lot!
Indeed, we live in a time when it is very important to fight against a sedentary lifestyle. Isabelle Langé, RTL journalist in the sports department, says that in 50 years teenagers have lost 25% of their physical abilities . And the adults are no better off since 70 % of them have a activity level below WHO recommendations. Not to mention that obesity is gaining ground in Europe. It is thought that half of its population could be affected by 2030.
In this report in English, the WHO states that practicing 150 minutes of moderate to vigorous aerobic activity per week would reduce the risk of ischemic heart disease by approximately 30 %, the risk of diabetes by 27 % and the risk of breast cancer or of the colon from 21 to 25 %. For information, ischaemia can be due to the obstruction of a vessel (thrombosis) or to the compression of an artery (stenosis).
But 150 minutes a week is only a little more than 20 minutes per day over 5 days. Really not much!
Exercises to train without equipment
This is one of the advantages when you want to do sports at home. You don't have to invest in equipment if you just need to move.
I'm not saying that sports equipment is irrelevant. Honestly, I myself am not poorly equipped and I like it. But it is not an absolute necessity to get back into shape.
On this site, you will find many tips for doing exercises that do not require any equipment such as:
- Jumping Jacks
- Air squats and jump squats
- Forward, backward or jump lunges
- pull-ups under a table
- Planks, crunches and so on for the abs
By subscribing for free to my newsletter, you will also receive a guide with 25 exercises to do sports at home, even next to your bed. I will also send you the first phase of my fitness program as a gift.
Do you really have any excuses not to finally get started?
In fact, when it comes to working out at home, you can't hide behind the issue of weather, price, distance or shyness.
Even if you are addicted to video games, you can find several interesting and motivating solutions to get out of your chair.
Of course, your results will be much better if you decide to adopt a balanced diet. So, if you are determined to take control of your health, discover right away my program “I am learning to Eat to Lose Weight”:
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