I hope you are all doing your best to flatten the curve and stay inside. It can be challenging to find new ways to be active in your own home. Doing the same activities can become boring so I have a few apps to share with you to mix it up.
https://www.downdogyoga.com/ - is a great app you can use on any device for Yoga, High Intensity Interval Training (HIIT), 7 minute workout (similar to HIIT), and Barre (Ballet).
Nike Training Club - is a great workout app that you can use on your phone for endurance, strength, flexibility, or other types of workouts.
7 Minute Workout - is another great workout app that Mr. George uses.
Strava - if you walk, run, or bike outside it can track your time and distance.
Try one and let me know what you did. You can even try a new or different app and share it!
Today I wanted to post about the workout I did yesterday. I did Arnold Schwarzenegger's at home workout. It is a full body muscle strength workout. I am definitely feeling soar today but a good soar. To complete this workout you actually need a few things but you can skip those exercises if you don't have them. It requires a pull up bar and a place to do dips and rows.
I am going to post my workout recording sheet for you to look at. You can make your own if you like. Try to do as many exercises as you can.
"The system is simple. If an exercise says 50 reps, you are doing 50 reps however you can. You can do 10 sets of 5 reps, 5 sets of 10 reps, 2 sets of 25 reps. It doesn’t matter. All that matters is that you finish 50 reps with perfect form. Once you complete the reps of one exercise, move on to the next exercise.
A note on form: if you cheat at an exercise, you are only cheating yourself. Don’t let your ego do the movements for you. You might want to show off to me or your friends and do 50 push-ups in one set, but if you can’t do them with perfect form, I’ll be more impressed by 5 sets of 10 perfect push-ups.
I have given repetition guidelines for beginners who don’t train very often and for more advanced trainers. But if you have actually never worked out, spend your first few workouts just getting used to the movements. I don’t want you to force yourself through 25 rows or knee-bends and then be unable to do the workout again in two days because you are too sore. And adjust the exercises for yourself - if a push-up is too much, instead of putting your hands on the floor, put them on a counter to make the movement a little easier. If a dip between chairs is too much, use your feet on the floor to take some of the weight off of your upper body. Don’t feel bad about working your way up to the full workout - we all start somewhere.
You aren’t adding weight like you would be in the gym, but you can still track your progress. If you could do 5 perfect push-ups today, do 6 in your next workout. Track the number of sets it takes you each time to hit your total reps, and watch as the number of sets goes down over time."
I hope you are all doing well with learning at home. Try to stay busy, I think we will all have learned a lot about ourselves by the time this is over!
If you can, exercise indoors. When going outside to exercise remember to stay at least six feet away from anyone else. If you are going to go outside you should also do individual activities like running, cycling, hiking, yoga, calisthenics, or roller blading. Avoid team activities like basketball, volleyball, or handball. Do your best to stay active and healthy!
Yesterday I drove to a big park on Long Island and biked to a beach! It is called Caumsett State Park and it’s free during the winter. It was a lot of fun and we did not see that many people.
I stayed inside for the most part today and was able to exercise twice. I tried out the free exercise apps HIIT (High Intensity Interval Training, Barre (ballet training), and Down Dog Yoga. In response to school closings they are offering all their apps for free to students and teachers. I hope you are able to take advantage of this great tool for at home physical activity.
Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout - completely free until July 1st. To access the free school membership, please register your school's domain by visiting downdogapp.com/schools.
We should all be doing our best to stay healthy and safe during this crisis. We should continue to exercise because it keeps our muscles and organs healthy but it also keeps our immune system healthy. If we were to stop exercising we would increase our risk of getting sick. Exercise also has a positive impact on depression, anxiety, ADHD, relieves stress, improves mood, and helps us sleep better.
We also need to consider that if we go out in public we increase our risk of getting sick. There are many ways to stay fit without a gym. There are many exercises that we can do with just our body weight in our homes. If you do want to go outside to exercise you should do solitary activities like running, walking, riding a bicycle. Team activities like basketball, soccer, or handball should be avoided. While doing anything outside or in public you should try to stay 6 feet away from anyone else.
To help give everyone a kick start I am posing a link to Arnold Schwarzenegger's body weight workout. Do your best and don't be afraid to modify the workout anyway you see fit!
I hope everyone is staying healthy and safe in this challenging crisis. You can stay updated with the most recent information regarding COVID-19 at https://www.cdc.gov/coronavirus/2019-ncov/index.html. Make sure you stay positive!!! Everyone must be creative and find ways to make this temporary lifestyle manageable.
Do your best to stay active! Children ages 6-17 should be getting 1 hour of moderate to vigorous physical activity daily. To make exercising enjoyable try a variety of physical activities that you like to do. Three days a week students physical activity should include vigorous activity such as running, soccer, or burpees, an activity that strengthens muscles such as push ups or squats, and an activity that strengthens bones such as jumping rope or box jumps.
Don't forget to make it fun! Challenge a friend, sibling, or parent to see who can do their personal physical best!
I will be available through email so feel free to reach out!