After the increase in infections by Coronavirus in the country, and the recent measures announced by the health authorities, many adults and children are today locked up in their homes, to turn 40 and thus avoid the spread. This has caused, among other things, that they slow down their sports routines, whether outdoors, in gyms, sports clubs or schools.
For this reason, the Garmin ambassador, Karen Torrealba, recommends a series of simple physical exercises so as not to miss a beat that can last 30 minutes to an hour, depending on age and physical level.
“Being in the house does not mean that you remain immobile, but you must first make sure that you are healthy and that you do not have any symptoms of the Coronavirus or another disease that may be risky. If you do not have diseases, the best thing is to be patient for the days you will spend in quarantine and establish daily routines to stay in shape, ”explains the half marathon champion, Karen Torrealba.
- Establish a basic routine: this will help us to adequately work the large muscle groups and to have an order as we exercise. Leave the toning of legs for a day; another to work the upper body (back, abductors and arms) and then cardiovascular resistance.
- Stretch and warm up: it is important to do it before starting the exercise. This will help us to start this routine and to be more active after sitting working or watching television. Stretching goes very well to prepare and / or recover from exercise. In fact, we should do them every day of the year.
- Leg exercises: In order to carry out a complete plan, exercises such as squats, lunges, calf raises, Hungarian squats, among others, should be included. They will allow us to work legs, buttocks and even the lower back.
- Upper Body Exercises: It is not necessary to have dumbbells around the house. Our own weight and resistance can be sufficient when doing sit-ups, push-ups or arms. However, to make it more challenging you can lift weights with water bottles.
- Cardiovascular resistance exercises: if we don’t have machines such as elliptical bicycles, rollers or treadmills, we can jump with a rope, do jumping jacks (all we can for 30 seconds), burpees, squats with jumps or frog jumps from the ground.
- Final part stretching: This is a moment that tests our ingenuity and discipline. Ideally, it should last about 20 minutes and we put the whole body to work. In this way we will be able to promote circulation and reduce muscle tension.
In addition, the physical education teacher advises adopting a series of measures regarding hygiene, hydration and nutrition of people in their homes.
Hygiene, hydration and nutrition recommendations:
- It is necessary that the area where the activity will take place and the implements used are disinfected, taking special care with shoes and clothing before and after carrying out the activity.
- Drink plenty of water (2 liters a day).
- That the bottle or bottle that you use to drink is only yours, do not share it with other members of the family.
- Wash very well everything that will be consumed.
- Be attentive to caloric intake, especially in the amount of carbohydrates such as pasta or rice.
- Prefer healthy preparations with vegetables, fruits and foods that stimulate the immune system.