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    5 tips for home workouts during coronavirus lockdown


    Posted by Bryan Wilkenson


    Posted on 17th Apr 2020 in Workplace Wellness

    Exercises-JOSH

    One of the most common New Year's resolutions is to lose weight. Gyms always see upticks in new members at the beginning of January. But the fresh faces don't stick around long.

    Data compiled by CouponCabin found that 80% of new gym members that sign up in January quit by May. That number is likely higher, according to sports equipment firm Kettler. The latter found that 13% of respondents said they went to the gym frequently, but never actually went at all. Those who have exercised 2-3 times per week since New Year's are likely seeing results. Motivation and enthusiasm increase as a result. Many, however, had their workout routines abruptly halted.

    Bay Area gyms have been shuttered for weeks due to the coronavirus lockdown. All the major chain gyms, including Planet Fitness, 24 Hour Fitness and LA Fitness, closed their clubs indefinitely nationwide in mid-March. New gym members were just getting into their grooves, only to be interrupted through no fault of their own.

    You don't have to return to couch potato status because of lockdowns and social distancing. There are plenty of exercises you can do in your home.

    Jumping jacks

    John J. Pershing had one of the most distinguished careers in United States military history. He graduated from West Point in 1886 and was immediately commissioned as a lieutenant. Pershing led the Tenth Cavalry in the Spanish-American War and the American Expeditionary Forces in World War I. He was promoted to General of the Armies in 1919, a title held by only he and George Washington. Pershing also invented one of the most popular exercises in human history.

    Jumping jacks work your entire body, including your cardiovascular system. They're the perfect in-home alternative to treadmills or elliptical trainers. Each repetition burns 1-2 calories depending on how much you weigh. Do high-intensity internal training (HIIT) if you'd been working out regularly before the lockdowns. Beginners can start with sets of 10-15. You can easily burn 100 calories in 10 minutes or less.

    Water jugs

    Most households don't have dumbbells and barbells lying around. There's a good chance that you have empty water jugs and bottles though. A full gallon jug of water weighs about eight pounds. Those living on the beach can fill the jugs with sands and create 12-pound weights. The standard 16.9 ounce water bottles weigh about one pound.

    The one-gallon jugs can be used for curls (biceps), military presses and shoulder flies. Hold the small water bottles in each hand while doing jumping jacks to add resistance and burn more calories.

    Get old fashioned

    Sit ups and pushups are perhaps the most widely-used exercises in the world. The previous works your shoulders, chest and triceps. The latter works your abs. Beginners and novices can start with sets of 10 pushups, followed immediately by 10 sit ups. Don't worry if you can't finish each set. Just do as many as possible until you build up strength and endurance.

    Vary sit ups to target different parts of the core. Lie flat on the floor with your palms face down and lift your legs to a 90-degree angle. These target the lower abs. Use the water jugs to do abdominal twists. These work the obliques (side abdominals).

    Stretching

    This step is especially important for anyone over age 35. The seated hamstring stretch (reaching for your toes) is one of the most important. Google "common stretches" and mix in the gluteals and quadriceps. Do upper body muscles the following day.

    Diet

    Lockdowns are causing many Americans to adopt unhealthy eating habits. Nielsen data found that alcohol sales, particularly hard liquor, rose 55% the week of March 21. Many Americans have stocked up on food, and are thus eating more than normal as well.

    Have an extra cup of coffee in the morning. It not only suppresses hunger, but also increases energy (e.g. fidgeting). Eat more tuna (in water not oil), grilled chicken, and unbuttered popcorn if you cannot control your appetite.

    The Eco Office team is keeping our minds and bodies sharp in anticipation to getting back to what we do best. We'll continue as the premiere office furniture and design firm in the Bay Area once the lockdowns are lifted. Give us a call today at 408-437-1700 to discuss your forthcoming needs.

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