October 21, 2021

Lockdown! Worried about your fitness?

shirtless fitness model with six pack abs

From reducing body fat to fighting depression and anxiety, exercising plays an essential role. We all have different fitness goals. Some of us jog, do Zumba, aerobics, etc. Most of us go to the gym or play some sport for our physical well-being.

Today we are experiencing a global pandemic. Lockdown is the only way to prevent it from spreading. The question arises, How can we maintain our fitness while being locked down at our homes?
Explore this article to find your answers.


All doors closed?

a door sign with "sorry we are closed" written on it

Due to lockdown, you might not spot many opportunities to encourage sports and fitness. You’ll feel locked in the dark with no light. But remember, the grass is always greener on the other side. Truth is, there are plentiful doors still open that you just need to perceive and explore.


Gyms closed! No equipments at home?

barbell and plates in the gym

You still can do bodyweight workouts. Get off your bed and start working out. You can do variations of pushups, squats, lunges, pull-ups while still being at home. Jogging, burpees, Zumba, aerobics, etc are other examples of exercising at home. Explore the internet to find the best suitable exercises that you can do at home.

Myth: Home workouts are very less effective.
Truth: Home workouts, if done right, can bring you nearly the same results as gym workouts.

A home workout plan at the end of this article.


Still worried? Explore this Gurumantra

A pie chart showing Fitness = 30% workout + 70% diet
Fitness = 30% workout + 70% diet

The truth that is mostly forgotten:
Fitness is 70% responsibility of your dietary intake. You need to focus on the quantity and mostly the quality of what you’re consuming. A balanced diet that suits your body and lifestyle is all you need.

Know your diet! What are macronutrients and micronutrients?

The three macronutrients(carbohydrates, fats, and protein) all have their specific roles and functions in the body and supply us with calories or energy. The body requires these nutrients in relatively large amounts to grow, develop, repair, and feel good.

Micronutrients are not needed in the same quantities as macros, however, they are still equally as important. Micronutrients work in tandem with macronutrients to keep the body functioning and are crucial for maintaining energy levels, metabolism, cellular function, and physical and mental wellbeing. Micronutrient examples include, but aren’t limited to:

  • Calcium
  • Folate
  • Iron
  • Vitamin B-6
  • Vitamin B-12
  • Vitamin C
  • Vitamin E
  • Zinc

Healthy food dish

A balanced diet includes a proper mixture of both macros and micros that finally keeps your body externally and internally sound. You can change the quantity of these nutrients to reach your health goals.
Stay at home and eat healthy. It’s not just good for your physical health but for mental stability as well.


The bottom line:

ISOLATION IS A GIFT

A man standing with open arms in rejoice

There is a saying: “Take your time, disappear, work on your damn self and come back stronger”
What better time than this?
Being alone is not being lonely.
Being alone is a power that needs to be realized.
We humans were so busy scheduling our days that finding time to be alone was a struggle. We rarely allowed ourselves to do things by ourselves.
Being alone helps us observe and process what is happening around us without judgment. We tend to gain an important perspective and some valuable information to help us understand our needs and wants better.
In this fast-moving world, we have forgotten the importance of slowing down and enjoying every little thing. Now is the best time to boost positivity in our lives while being in isolation from the world.
Being alone clears the mind and clarifies perceptions. It alone fosters creativity, builds confidence, encourages independence. Being alone establishes priorities and boosts productivity.

“Be alone, that is the secret of invention; Be alone, that is when ideas are born”

Nikola Tesla

Here is a workout plan to maintain your fitness at home.

Fitness model in gym vest

Monday:chest and triceps
—chest

1. Regular push ups (3 sets)
2. Incline push ups (3 sets)
3. Decline push ups(3 sets)


—triceps
1. Diamond pushups(3 sets)
2. Tricep dips(3 sets)


Tuesday: back and biceps
—back
1. Pull ups(4 sets)
2. Seated rows(4 sets) use weights
3. Superman pose (for lower back)


—biceps
1. Inside pushups with reversed hands(3 sets)
2. Single arm Biceps curls(3 sets) use weights


Wednesday: shoulder and abs
—shoulder

1. Shoulder push up(3 sets)
2. Lateral raises(3 sets) use weights
3. Seated rear delt raise(3 sets) use weights


—abs
1. Crunches(3 sets)
2. Side crunches(3 sets)
3. Leg raises(3sets)


Thursday: Rest


Friday: legs and arms
—legs

1. Squats(3 sets)
2. Lunges(3 sets)
3. Calf raise(3 sets)
(Use weights if necessary)

—biceps
1. Inside pushups with reversed hands(3 sets)
2. Single arm Biceps curls(3 sets) use weights

triceps
1. Diamond pushups(3 sets)
2. Tricep dips(3 sets)


Saturday: abs + any weak muscle(preferably among chest, back or shoulders). And check above listed exercises for the same.

—abs
1. Bicycle crunch(3 sets)
2. Reverse crunch(3 sets)
3. Plank hold(3sets)

Sunday: rest

A few tips regarding weights and exercises click here

If you don’t have dumbells at home, then for weights, use a bag filled with books. You can add or remove books to change the weight according to your convenience. You can also use some other object which is considerably as heavy that you can comfortably lift.
Be safe, do not hurt yourself. If you’re a beginner, watch online lessons for the above-listed exercises. Use light weights during the initial days of workout.

shirtless fitness model holding a prop in hands
Start where you are, use what you have and do what you can.