Home workouts. Representative image.
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Summer is considered ‘off season’ for distance running and the focus shifts to recovery mode and injury prevention activities. It is time to move away from the energy-sapping heat into the cooler indoors and practice yoga, strength training, improve body mobility, mental strength and physical recovery.
Since commuting in Bengaluru is an issue with its traffic jams, shortage of vehicle parking spaces, the ever-present challenge of time management and work-life balance, home workouts are a good option. A yoga class close by or an online class at your convenience is a very effective option.
Consistent practice of yoga has many benefits. It improves your ability to manage stress, boosts mental health, promotes quality sleep, and improves heart health and blood circulation. It also increases range of body movements, and improves strength and balance.
Strength training at home using your body weight with basic equipment like a door frame, pull-up bar and parallel bars are suggested. Strength training burns calories, aids in weight loss and protects joints from injuries. It is effective in maintaining a healthy body weight, improves body composition, enhances muscle quality and increases energy levels, resulting in a stronger, improved physique, leading to increased self-confidence.
Here are some work-outs you can practice at home:
These workouts may be difficult at first, therefore increase the number of repetitions gradually as you get stronger. Even if you do a few repetitions, perform three sets. Within a week you will be able to increase the number of repetitions.
Push-ups
These are performed by raising and lowering the body on the floor with the wrists directly under the shoulders. Beginners may use the support of the knees on the ground and can start even with one or two repetitions of three sets.
Pull-ups, chin-ups
Hold a bar above your head with both hands. The palms should face away from you. Then raise and lower your body. Chin-ups are similar to push-ups but the palms should be facing you.
Parallel bar dips, free squats
Using the parallel bars, lower the body and then raise it. For free squats, place your feet shoulder width apart, using a chair as a prop lower your body to the ground in a sitting posture and then stand up.
Lunges, planks
Lunges are a single leg strengthening workout. Step ahead with one foot, lower the other knee to the ground and raise it. The front leg has to be bent at a 90-degree angle, then change to exercise the other leg. For planks, go down on your forearms and keep your body parallel to the ground, and hold the position for as long as you can for each set.
These work-outs are sufficient to give you a full-body muscle workout. Start with a 45-minute to one hour schedule.
You also need a shift in diet. Consume summer fruits such as mango, grape, berries, watermelon, muskmelon, apple, orange, pomegranate and papaya. Include vegetables such as cucumber, green leafy vegetables, corn, sprouts and beetroot. Tender coconut water, lemon juice, curds and 3-4 litres of water daily will keep you hydrated and boost your immunity.