Due to therestrictions introduced and the closure of gyms, we have to adapt to new, unusual conditions. In order to stay in shape and maintain a healthy body – not only during the pandemic, but also after it, when not everyone will still have access to fitness clubs or sports halls – it is worth using the online training offer. Here are the most interesting of them.
The main task of endurance training is to improve the efficiency of the heart muscle and as a result, as a result of oxygenation, strengthen the cardiovascular system. It also helps to lose weight effectively. Performing aerobic exercises improves overall efficiency of the body, and thanks to increased secretion of endorphins, a hormone of happiness, our mood improves.
Cardio training should last at least 20 minutes, and if you are a beginner – even about 40 minutes a day, preferably 3 times a week. The intensity of the workout is also important. It should be kept at a medium level, which means that the heart rate during training must be 60-70% of the maximum heart rate.
Circuit training is characterized by performing one exercise after another. We can take breaks between full circuits, but it is not necessary. The whole consists of appropriately selected exercises, starting with the largest muscle parts and ending with the smallest ones. If we assume a rest between series, it should be 30 seconds.
Exercises included in circuit training, which we will perform at home are mainly squats, push-ups and pull-ups. Similarly to cardio training, the frequency of training should not be less than 3 times a week. Thanks to circuit training we will improve endurance of our body and we will lead to growth of engaged muscles. Thanks to increased activity we will surely get rid of excess fat tissue.
Crossfit training has its roots in the United States, and its creator is Greg Glassman, who trained California police officers. Later the set of exercises was used to train soldiers, firefighters or marines. Thanks to crossfit system we will burn unwanted fat tissue and increase cardiorespiratory fitness. To the benefits we can also add development of muscle mass and symmetrical, even body shape. During crossfit we pay attention to exercises such as:
– squats,
– jump squats,
– push-ups,
– burpees,
– scissors,
– sit-ups,
– dumbbell squats.
To start practicing yoga, you need a relatively spacious and clean space and a mat, or if you just want to see if this type of exercise is for you, a simple blanket will do. It is also worth to get loose, not restraining clothes. Remember that yoga is practiced barefoot (or you can put on thin socks).
Yoga training has many positive aspects and affects not only your body but also your psyche. Many people owe it to yoga to regain peace and balance. Focusing on breathing and performing harmonized movements makes us drive away stressful thoughts. In addition, we will improve our motor coordination, increase flexibility of the whole body and improve muscle strength. This is an excellent option for people who suffer from muscle stiffness and back or neck pain. The calm nature of the exercises makes them suitable for people suffering from hypertension and heart disease.
We must remember that training and working out is not everything. It is extremely important to have a well-balanced diet with the right amount of vegetables and fruit
– this is especially important when we work from home, which encourages snacking.
Another indispensable element on which our health and well-being depends is drinking enough fluids. Remember also to exercise with your head and not to put yourself at risk of a burdensome injury or overtraining!
Featured photo: Freepik
