FAEBELLA BLOG
23 APRIL, 2020
HOW TO STAY ACTIVE WHILE COOPED UP AT HOME
ALISHA JAYNE|FOUNDER|FAEBELLA
With gyms closed, yoga studios and other sporting venues too, it might seem like getting active is not an option. However, there are plenty of workouts you can do at home - with or without equipment. The most important part of working out at home however is not what kind of workouts are best but how frequently they're done.
In order to make any actual gains from any workout completed, being consistent is key to reap the benefits. Even if you are strapped for time, for as little as 10-20 minutes a day, you can make serious moves with your body goals as long as you choose a time daily that you put aside for fitting a workout in.
STEP ONE
Figure out if a time in the morning or afternoon would suit your schedule best.
If you find that there are less demands on your time in the morning, choosing a specific time like 7:30AM and fitting in 15-30 minutes for a workout at that time everyday can get you some serious gains.
Why is it important to choose the same time to work out? This is because by doing so, you are creating a habit, having the time act as a signal to your brain that a workout is in order.
STEP TWO
The second step is to create an easy-to-follow and easy-to-remember schedule of workouts that repeats every week.
Your schedule needs to be easy to remember so that you don't need to struggle to recall what workout you're supposed to be doing or having to rely on having your physical schedule in front of you.
For example:
Monday - Arms & Ab's
Tuesday - Chest & Shoulder's
Wednesday - Ab's
Thursday - Leg & Booty
Friday - Total Body Workout
Saturday - Cardio
Sunday - Rest
STEP THREE
The third step involves providing yourself a source of motivation to get you to follow your schedule. This might involve rewarding yourself with something, keeping track of your fitness goals, touching base with a friend who is also pursuing their fitness goals or even working out alongside other's even digally or through a fitness youtube series.
There are many great fitness youtube series that you can work out alongside to that incorporate elements such as timers to keep you accountable. We recommend Pamela Reif's youtube series. She has videos such as 'Total Body Workout', 'Abs & Booty' that are often reasonable in time but still intense enough to get a real workout in a short amount of time.
STEP FOUR
Ensure that you are taking care of your muscles so that you can stick to your schedule. We suggest having a solid warm-up and cool down routine before and after every workout.
A warm-up could include jogging or dynamic stretching. There are plenty of warm-up fitness videos on youtube that you can follow such as Pamela Reif's Happy Dance Warmup which should definitely get you in the mood to keep moving: https://www.youtube.com/watch?v=vNUWtyW0js0
A cool-down should involve static stretching or even foam rolling. These activities help your muscles and ensure you recover quickly from your workout so you can workout again faster. Simply search on youtube: cool down workout stretching or grab your foam roller and google some foam roller techniques.
GOOD LUCK!
On average it can take up to 66 days to build a new habit. So it is best to just stick with it and keep going even if there are days where you skip your routine. By making sticking to your fitness goals as easy as possible, you increase your chances of success. Go easy but go hard!
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