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Work Out at Home, Be Your own Best Friend

Gyms are closed, streets are filled with joggers and walkers. How to deal? There are a few solutions to get moving without going out.

Let’s imagine an absurd emergency scenario, or a state of disaster so intense that we are forced into quarantine. That is, forced to stay at home, perhaps in a small apartment, without being able to go out or only in cases of extreme necessity. Probably the first thing you ask yourself is how to organize your time not only to survive, but also how to stay well both mentally and physically. 

In these circumstances, having an exercise routine certainly helps a lot, as does keeping your body healthy, having free time, channeling your energy, ridding yourself of your frustration at feeling cooped up, or simply finding a balance between mental and physical exertion. 

There are lots of training options that work without having to leave home, with limited space, within two square meters, and using only your body weight (without props).  The internet and social networking sites are filled with possibilities in all languages, which isn’t something new or even a fad of the moment; home workouts have always existed. Look at for example what the great Schwary suggested in the 1970s:

What I’m trying to say with all of this is: Try it! Do it! It’s not necessary to learn complicated or sophisticated exercises or movements to put together a good variety of well-rounded routines. If there isn’t a guide or personal coach for you to follow and help you to correct your form, you can learn using basic exercises or those you know best (i.e. burpees, arm curls/lifts, squats or lunges, sit-ups, running in place, running jumps, and jumping jacks with your legs together or apart). These are done in series or in timed, alternating circuits that will make the difference and allow you to do different types of strength and endurance training. 

If you only want to work on toning or endurance in certain muscle groups you can do a series of repetitions. However, if you also would like to work on your cardio-vascular health, your recovery time between exercises, your strength and agility in general, and at the same time do something “bioenergetic” or intense cardio, ideally you would do exercises in circuits where the effort and recovery time are equally timed. I recommend that you search for workouts that include the keywords “Interval Training” and “HIIT”.

I am in training myself and currently am a Muay Thai (Thai Boxing) and cross training instructor.  I have discovered a beautiful thing over the course of the years : when you train, especially in contact martial arts, you not only train your body, but also your psychological resistance to fatigue, pain and impulse to give up. Just like with your muscles, this kind of resistance must be practiced and built up over time. 

Set days and times during which you will practice and respect them, and your training starts from there: keep up your end of the deal that you have made with yourself. Make it so that your sessions last between 40 and 50 minutes so that they aren’t too mentally taxing. Only athletes and people used to working out will look to push themselves to their edge during each workout. The right way to start is to come to the end of each session tired but not worn out and with the feeling of being satisfied and having done something enjoyable. In this way you will be motivated to begin the next session and, little by little, push your limits, moving your workout to the next level of intensity. 

A person that is in shape is a person who is more active, attentive, faster, who can concentrate better, who sleeps better, and who in short is better. 

If you’d like more ideas for circuits and exercises (in Italian), you can check out my YouTube channel

Christian Piana | Editor, Sports coach

Sports Coach and creator of the Milan Thai Training Method. Litterature and photography enthusiast.

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