By Timothy Jaikarran
The coronavirus disease (COVID-19) cases have skyrocketed around the world, as the pandemic continues to cripple the global health system day by day. In Guyana, the cases have surpassed 60 as people are failing to adhere to social distancing and other COVID-19 protocols, treating the virus as if it were something common. But for those who are indoors, athletes and non-athletes, keeping fit should be made top priority.
Not everyone has the privilege of having an array of home gym equipment lying about the place, their personal boxing bag, or even resistance bands; the majority of individuals have no equipment at home.
So, if you are in the same boat as most everyone else and you aren’t blessed with equipment, there are numerous free exercises that can be done to help get you in shape or keep you in shape. At the end of this piece, a simple routine will be laid out to help guide the average man during this isolation period.
One very useful type of exercise that can be done are High-Intensity Interval Training (HIIT). This is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until the practitioner is too exhausted to continue. Some of the benefits of HIIT workouts are:
* They can burn a lot of calories in a short amount of time
* Your metabolic rate is higher for hours after exercise
* They can help you lose fat
* You might gain muscle
* They can improve oxygen consumption
* They can reduce heart rate and blood pressure
* Blood sugar can be reduced
As we all know exercising along with our supplements and following COVID-19 protocols can benefit our immune system, which in turn would help us to fight off the dreaded respiratory disease. One simple routine that individuals can follow, whether it be five days a week or however they feel the need necessary is:
* Sprint on the spot
* Mountain climbers
* Squats
* Press up with thruster
* Crab toe touches
* Up/down plank
* Sprint on the spot
* Ab crunches with legs raised
* Slow mountain climbers
* Reverse lunges
* Burpees
* Squat jumps
* Bicycle crunches
* Spiderman lunge with T-spine twist
* Narrow push-ups
* Sprint with burpee
It should be noted that each exercise can be done for 45 seconds, the individual can then rest for 15 seconds and then continue until the end, this process will last for 15 minutes and will assure the individual of excellent results.
