Table of contents:
- How to stay fit at home in times of coronavirus?
- Ideas of fitness exercises to polish the silhouette without leaving home
- A healthy and balanced diet is crucial to stay in shape during a period of confinement
Video: How To Stay In Shape During Confinement?
The indoor activities in lockdown that we recently presented to you are excellent for intelligently taking advantage of the current situation. In addition to reading those books that have been lying around the shelves for a long time, practicing your cooking skills and taking care of the big spring cleaning, isolation also gives us the possibility of detoxifying our way of life while taking care of its. well-being. To do this, it is essential to stay in shape thanks to a few good eating habits as well as an adapted sports training, of course. Explanation in the following paragraphs!
How to stay fit at home in times of coronavirus?
Containment does not mean that you should not take care of your well-being. Healthy eating, good sports training for at least 30 minutes a day, and positive thoughts help us stay in shape in times of isolation. So, read on and let's take a look at some home exercise ideas and foods to eat in order to feel comfortable and fit in our home.
Ideas of fitness exercises to polish the silhouette without leaving home
Considering the fact that we will move less while staying at home, it is essential to create our own training program that will not only pamper our physical well-being but will also help us to get rid of the stress caused by the situation. current. From muscle building exercises to cardio to something more zen and relaxing - no matter what your routine at the gym is, you can easily recreate it at home. Focus on the different exercises to adopt at home in order to stay in shape.
Cardio workout at home
Getting into cardio is a great way to improve our physical condition, de-stress and let off steam. What's more, such a workout is much easier to adopt at home than you might think. But how do you do it? Then we dance ! Here is the most fun and easy cardio activity to invite home to be able to stay in good shape during confinement. Now is the time to introduce yourself to hip-hop and zumba! Fortunately, there are many videos by certified trainers available on the web. You only need to do a little research to find the one that best suits your taste.
As mentioned above, at least 30 minutes of physical activity per day is recommended. But given the different habits of each individual, it is quite possible to create your own homemade training program. To better optimize these and to start the day with a boost, opt for a cardio session in the morning to wake up your body.
Fitness exercises that are easy to do at home
To build muscle, contribute to your physical health and quite simply stay in shape, it would be better to add a few exercises that are easy to do at home and that do not require special equipment. From squats to planks to dips, use the confinement period to work the entire body for a physical appearance worthy of envy. So, prepare your sports mat and a bottle of water, put on your training clothes and discover the 7 fitness exercises not to be missed!
- The squats are one of the most popular exercises among girls and one of the most effective to sculpt thighs and glutes.
- Much like squats, the front lunge helps strengthen the thighs and glutes.
- Pelvic lifting is perhaps the easiest exercise to do at home, and more than just. It is perfect for working the glutes.
- The leg extension requires a little more effort and helps to work the abdominal muscles and the iliac psoas.
- The plank is a "torture" exercise known to be able to strengthen the muscles of the abdominals and back.
- To work your upper body optimally at home, opt for push-ups that are highly regarded for their ability to strengthen muscles.
- And finally, don't forget the dips that can be done anywhere and that help us train the triceps and pecs.
Do not neglect the moments of rest between the different sessions and remember to breathe while performing the exercises. For information, other sports activities to practice at home are elastic training and training with hoop.
Exercises for physical and mental health
To be able to stay in shape generally, you must also pamper your state of mind. And given the current situation, having a good positive mindset is essential! Fortunately, there are sports activities that contribute to both physical and mental health. So kill two birds with one stone and go for sport yoga which not only helps us lose weight and stay in shape but is also popular for relaxing the mind.
Pilates is another activity that stimulates muscle building and at the same time brings mental well-being. What's more, it helps improve posture and balance and sculpt the figure while providing general relaxation to body and mind.
Speaking of techniques for relaxing the mind, it is essential to mention meditation, the many benefits of which include boosting concentration and reducing pain. Yes, its biggest benefit is without a doubt the encouragement of mental well-being: meditation not only reduces stress and anxiety but also the risk of depression. So practice this mental gymnastics every day to get rid of negative thoughts caused by confinement and the coronavirus.
Specialists advise ending our day with a yoga or Pilates session in order to stretch the muscles better and enjoy optimal sleep.
A healthy and balanced diet is crucial to stay in shape during a period of confinement
Strengthening your immune system against the coronavirus with the help of a suitable diet is necessary more than ever. But it can also help us stay in shape. Two birds with one stone ! So, discover below a list of essential foods to stay in shape during containment.
Fresh fruits and vegetables that are full of fiber, vitamins and antioxidants are essential for the proper balance of the body. Keep them in the fridge to prolong their shelf life and favor the consumption of those who tend to rot quickly. For your information, root vegetables and citrus fruits benefit from a longer shelf life.
Classified as fuel for our body, carbohydrates are crucial for the proper functioning of the body because they are our main source of energy. Yes, pasta and rice are super delicious and allow you to make a variety of recipes, but we recommend that you adopt legumes which also contain vegetable proteins.
And in this context, don't forget to incorporate vegetable and animal proteins into your menu. Meats, eggs, fish, soybeans, seeds, grains, spirulina and so on.
The dairy products are an essential source of calcium but it is best not to consume them in a very large amount.
As for breakfast, a recent study found that a heavy meal in the morning helps us lose weight and may even prevent obesity. Find out more information here. So, opt for granolas, smoothie bowl, and mueslis but say no to very sweet products to avoid weight gain.
One of the biggest challenges will be sticking to the three daily meals without resorting to snacking or overflowing. We agree that this can be difficult especially during a period of confinement but it is crucial to be well disciplined in order to be able to stay in shape. However, you can afford a little dark chocolate but avoid industrial cookies at all costs.