I have seen and answered quite a lot of questions recently on Quora regarding training while in isolation, so I thought I would put a small post together just to help with this subject.
First things First
You don’t really need the gym, or at least not as much as you thought you did, the vast majority of us that are looking to stay in shape can do so quite easily from home, but we are sold the Gym story because it makes money for others and we buy it (on the whole) because it gives most people the best excuse for not working out, if I can’t get to the gym I can’t train, but the reality is (and if we are honest with ourselves) this is exactly what it is an excuse, I am not knocking Gyms, far from it but right now in this moment you haven’t got that as an option so let’s work a way round it, I put a previous post on about working out with an old log or tree stump located here but you don’t even have to go to those extremes, there are a few simply rules to remember and you will be just fine.
- if you no longer have access to a wide range of weights, slow down your repetitions and use increasingly concentration exercises, so this would mean concentration curls resting your elbow on the inside of your leg, or lunges instead of squats.
- Anything can be a weight if it weighs something, sounds simple but it doesn’t have to be a bar with plates on it, logs, stones, paving slabs anything that weighs something and you can pick up will work, just remember to be careful of sharp edges and any dirt falling into your eyes and so on, apply common sense.
- As long as you stress the muscle or you push cardio capacity till you are out of breath you are going to adapt it is simple, so go out for a run (on your own or with members of your household) and push yourself.
Desperation is the Mother of Invention
Remember that you can think a way through anything, in fact a little time having to invent movements will probably do us all some good, consider the muscle group you are wanting to train and think about what movement involves that muscle group, then perform the movements slowly and deliberately, try and feel the muscle group working under the weight, not only will this help with the mind muscle connection when you go back to the Gym but you will find that using heavy objects that are not always completely centred or are awkward to pick up will help recruit supporting muscle groups as well meaning that you can push more weight with the main group as it now as much more support.
Chest, is always going to be a difficult one, as the normal way of training is to be on a bench allowing greater movement of the elbows, but you can just as easily lay on the floor and do flys, again just slow down and feel the movement, press-ups are of course the staple and see if you can get someone to place a weight on your back while you perform them, cross bench dips can be replicated with two chairs just be careful that one of them does not tip over, I would say just use one and place you feet on the floor. elevating your legs during press-ups will also help engage your upper chest, but not too much as your blood pressure will rise easily in this position.
Yoga, Yoga, Yoga
I cannot stress this enough, if you are looking for a way to improve overall health and wellbeing as well as improve muscle tone and burn fat and you only have restricted space, you cannot beat Yoga, there are a million and one videos on YouTube that you can just put on and work along with, you will feel better for it, I know that for some the idea of Yoga seems a little hokey but believe me I have such an admiration for the strength, flexibility and durability of Yoga practitioners since I started doing it, and my flexibility has improved no end.
This time is unavoidable, you cannot do anything different because this virus has taken those options away, but although it is controlling our lives now, don’t let it win in the long run, think a way round the limitations and work to emerge better, stronger and more educated when all this is done, and reap the rewards of a bit of time away from keeping up with the virtual Jones’s