Considered all the changes that are going today in the world with Covid 19, gyms are now required to have everyone doing social distance and accepting less people in the gyms. Which simple means that for most gym goers, its will be a major challenge, however circuit training could be the answer to all this especially it can be done with or with equipment and don’t required much space.
When people talk about circuit training in 2020, they're probably not referring to working out on a series of weight machines. Today's circuit consists of a series of exercises, set up at separate "stations" in various parts of a large exercise room. "The exercises focus on agility, balance, or strength, and they alternate between upper- and lower-body, push and pull movements to avoid excessive fatigue in any one muscle group.
For example, you might be directed to do 10 squats, run through a pattern of cones, do 10 push-ups, jump rope for 30 seconds, and lift small weights; it depends what the instructor sets up for you.
A workout consists of doing the circuit several times in a row, to keep you moving and elevate your heart rate.: This workout is varied and can be different each time, which makes it interesting. Plus, you get an aerobic workout — the kind that gets your heart and lungs pumping.
Not knowing what to expect may catch you off guard if there's an exercise that's too challenging. Talk to your instructor in advance to learn how to modify the routine if needed.
These workouts combine aerobic exercise with basic brain challenges — two great ways to keep your mind sharp.
In addition to guiding you through a fitness class, your instructor also leads you through verbal brain games that you answer while exercising.
For example, you might be asked to count backward by twos, call out the name of the president in a certain year, or remember three numbers that you'll have to recite later.
Cognitive workouts pose 'dual task' challenges for the brain your brain must allocate resources to the physical activity and the cognitive task. That engages the frontal lobes, an important part of the brain for decision making, controlling impulses, planning, and other executive functions. Not only does cognitive exercise good for the brain but also great workout for the entire body, it improves balance speed and agility along with strengthen of the core.
Cognitive exercise is very new on the scene but used basic move which required very little equipment such as Cones, Hurdles, Medicine Ball and Agility Ladder, Cognitive workout can be done any where in your home, back garden or local parks.
If you think cognitive exercise is some thing you are interested in, please speak to a fitness professional who have had experience in this field.
It's now April , which would normally be time for Easter and the start of the holiday season, which is also known as the time of year when healthy habits slide off track and waistbands get tighter, exercise routine out the windows-Easter now seems to distance memory with Covid-19 and quarantine taken centre stage, its now like another holiday, and the same principle applies.
The truth is, people do tend to abandon healthy habits during these times and Blame isolation and the conditions that keeps them inside of making them feel sluggish. Most thinks that because they are stuck inside and can’t the gym then away with healthy life style.
While many people who indulge a little too much during this current situation, after a few days can refocus and get some form of workout in, others never regain the fitness ground and will start to pile the pounds on. But it doesn't have to be this way. If you're committed to maintaining your health goals, there are some simple strategies that can help keep you moving in the right direction through the quarantine and covid-19.
Change your focus.
Quarantine can be a wonderful time to work in door or in the park-cultivating quality self-time learning more about your body. Instead of seeing it as a series of television programs where you can indulge in food and drink, focus instead on improving your muscular strength and endurance.
Partake (in moderation).
Focusing on maintaining your health goals doesn't have to mean going without any indulgences; it just means setting some limits, watch your television, eat with family you are human and properly the only family time you will get in long while with family, it’s all about moderation
Don't pause workouts.
Anyone can get complacent during these tough times, and often, the first thing to go is their workout and diet plan. This is what NOT to do. A regular workout schedule of at least 150 minutes of moderate-intensity physical activity will not only help relieve stress, it will lead to better weight regulation during a time isolation.
Try a new activity.
A fun, new workout can inspire you to get moving during these times . Options include both indoor and outdoor activities. Social media is now full of cool and fun fitness challenges, that can really get you, Plus personal trainers are now offering face time PT, which is a lot different from your standard online training, even major gyms such Pure Gym, Buzz Gym, The Gym Groups and others have come with great ideas that can keep you moving right in the comfort of your home.
Enlist your friends and family.
Take the opportunity to connect socially and boost your fitness by trying a new online class with a friend or family member. Exercise is always more fun if it doubles as a social activity even online.
Track your habits.
Food logs, activity trackers, fitness watches, or even a simple calendar are good ways to keep tabs on how often you are exercising. Tracking your daily progress can make you more conscious of your health habits and alert you when you're starting to slide.
Skip the shame.
If you go off track during this Covid-19 madness, don't give up.
If you do have a day that doesn't go as planned and you revel and have excessive fun, use it as an opportunity to learn and grow, set a new goal, and move forward.
Waving the white flag in defeat will just make it harder for you to get back on track when all this craziness over and normal life resumed.
Anyone who know me very well from the gym that I used , will tell that I love my treadmill running in fact I have runner several 10km race with personal best of 45.1 minutes, and all my training for this is done indoors. I find treadmill to be a great tool to used when training. with about the "Dread mill" reputation aside, there are lots of benefits to running on a treadmill. It's a great alternative for runners when unfavourable weather or safety issues make it impossible to run outside. Make the most of the 'mill with these tips for an effective, enjoyable, and safe treadmill run.
It's tempting to just jump on the treadmill and start your workout. But just like with outdoor running, it's important that you warm up before getting into the more challenging part of your run. A warm-up raises your heart rate, sends oxygen to your muscles, and raises their temperature so they'll be more efficient.1 Start with a 5-minute walk or easy jog on the treadmill before you pick up the pace or increase the incline.
Know Your Treadmill
To maximize your workout, learn the different functions of the machine you're using. If you are using a treadmill at the gym, ask a trainer to walk you through its functions before you hop on, since it's not always obvious at first glance. Many treadmills have:
Use a Slight Incline
Set the treadmill incline between 1 percent and 2 percent. Since there's no wind resistance indoors, a gentle uphill better simulates outdoor running. Of course, if you're just getting started with running, it's okay to set your treadmill's incline to zero until you build up your fitness and increase your comfort level on the treadmill.
But once you are comfortable, don't slack off. Keeping the incline at zero is like running on a slight downhill: Too easy! If you're reading an entire magazine as you barely break a sweat on the treadmill, you're probably not working hard enough. While it's not good to do every run or your entire run at a hard pace (easy days are important), you should sometimes try to push yourself.
Try increasing your speed or incline so that you feel challenged, for at least part of your workout. Interval training, where you run hard for a period and then rest for another interval (alternating between the two) is a good way to push the pace without pushing it for the entire run. You can do interval training once or twice a week (never two days in a row).
Don't Hold on to the Handrail or Console
Some people assume that they need to hold onto the handrails when walking or running on a treadmill. But the handrails are only there to help you safely get on and off the treadmill.
There are a couple of problems with holding on to the rails. First, it forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level.
Don't Lean Forward
Make sure to keep your body upright. It's not necessary to lean forward because the treadmill pulls your feet backward. If you lean forward too much, you may end up with neck and back pain, or you could lose your balance.
It may help to check your posture (settling your shoulders above your hips; pulling in your abs) before you get on the treadmill, during your warm-up, and periodically throughout your run.
Don't Look Down
It's hard not to frequently look at the console to see how much time or distance you have left, but if you're looking down, your running form will suffer. Don’t stare at your feet, either. You're likely to run hunched over, which could lead to back and neck pain.
Don't Step on or Off While the Treadmill Is Moving
One of the biggest causes of injuries on treadmills is jumping or falling off a fast-moving treadmill.5 If you need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very reduced pace and lower the incline. Then step off carefully. Do the same when you get back on; don't try to pick up right where you left off at a fast pace or high incline.
Better yet, try to make sure you have everything you need—towel, water, headphones, etc.—before you start your run, so you won't be tempted to hop off.
Listen to Music
Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout—it will help prevent you from continually checking the clock to see how much more you must go.
If you choose to watch TV or movies on a screen, be sure to be alert to your form, especially your neck and head. Don't crane your neck up to see a screen, and don't bend over or lean forward to get a good view either. If the screen on the treadmill you use doesn't work for your size or posture, skip the videos and stick with music or podcasts.
Don't Forget to Hydrate
You can lose even more water running on a treadmill than you would if you were running outside since there's little air resistance to help to keep you cool. Keep a bottle of water within easy reach, and drink at least 4 to 6 ounces for every 20 minutes you are running on the treadmill.
If you've ever felt a little dizzy, or like you're still moving, after taking that first step off the treadmill, it's most likely because you didn't cool down at the end of your run. You may feel like jumping off the treadmill as soon as the timer hits your goal. But stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. Winding down slowly allows them to fall gradually
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.