‘At home’ Workouts
By Dr. Shreyash Gujrathi.
We as Fitness Enthusiasts are desperately missing our gyms in the lockdown period! Isn’t it? And at the same time, we are not aware, for how long is this going to last. Anyways, irrespective of the lockdown, we must not skip exercising every day. Here are a 6 Home workout trends that you can follow during your lockdown, from Monday to Saturday (Sundays off) to make your ‘At home’ workouts more interesting and regular.
- Plyometrics.
These are exercises just like your regular body weight exercises, the only difference is, Plyometric are rapid and bouncy.
You can easily perform these in your house.
The bounce helps in more impact on the weight bearing joints and helps elicit more muscle wear and tear as compared to simple body weight exercises.
- Aerobics and Zumba.
Lockdown can be boring and charging yourself mentally is task sometimes.
Go to Youtube, and play some music or a Zumba session and simply follow the steps as it is.
Even a 40 to 50 minutes Zumba session can get your heart beats pumping and burn fat.
- Animal training.
This is relatively the youngest form of exercise techniques. We all know, animals are physically stronger than humans. Animal movements are arduous, difficult and mimicking them certainly help us recruit a different set of muscles in our body which we usually don’t use in our daily lives.
Animal training simply means mimicking animal movements like spider walks, bear walks, frog jumps, etc.
- Core session.
I have heard, there are 1200 to 2000 core exercises! And performing just 10 to 15 of them, 2 sets each with 10 to 15 reps in each set can make up a 40 min core exercise session.
Though spot reduction is a myth, core sessions help to increase your core endurance, reduce your lethargy and burn fat.
- Functional Training.
These are body weight exercises which mimic your daily activities and help you become more functional and robust.
for example, pullups and chin-ups, push-ups, squats, lunges and exercises which can be done by using any prop which is handy in your house like step ups on a chair.
- Tabata Training.
Of all the 6 options listed here, this is the most difficult if you follow the rules of Tabata.
The rule is choose any number of exercises, in any order, but you have to perform them 10 seconds on and 10 seconds off! Or 20seconds on and 20 off, by the end of the session, you burn out!
Dr. Shreyash Gujrathi is a Senior Exercise Science Professor at Gold’s Gym Fitness Institute.
