Fittness World

2021 ,are you joining us to ,achieve this goal? No compromise, no options because there are non.

WEEKEND CHALLENGE
The Classic Fast Run
Step 1-6
1. Warm up by running one kilometer at an easy pace.
2. Do 1 pull-up, run 50m, do 2 pushups , run back to pull-up bar
3. Do 2 pull-ups, run 50m, do 4 pushups , run back to pull-up bar
4. Do 3 pull-ups, run 50m, do 6 pushups , run back to pull-up bar
5. Do 4 pull-ups, run 50m, do 8 pushups , run back to pull-up bar
6. Do 5 pull-ups, run 50m, do 10 pushups , run back to pull-up bar
Repeat these steps five (05) times.

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COVID19 Lockdown, what impact will it have on health and wellbeing?

Research shows that being sedentary is bad for your physical and mental health, so staying active during this difficult time is important. Being physically active helps lower blood pressure and cholesterol and can significantly reduce the risk of heart disease, stroke and diabetes. It also helps maintain muscle mass and bone density, reducing the risk of developing sarcopenia (loss of muscle mass) and osteoporosis (loss of bone density).

Physical activity also helps to keep your immune system working effectively as it flushes bacteria from the lungs and airways, increases white blood cell circulation and raises body temperature, all of which help the body fight infection.

What can we do to ensure we make the most of the situation and keep ourselves fit and healthy?

First, if you are not in self-isolation and are allowed to venture outside, then regular walking, running or cycling is a great way to stay active. Just be sure to keep a distance of one to two metres away from other people.

Improvise
Try walking briskly around the house or up and down the stairs. And stand or walk around when you’re on the phone, rather than sitting down. Dancing is also a great way to keep active, especially with children, so putting on some music for ten to 15 minutes, two or three times each day can really contribute to the daily exercise quota.

Alternatively, use skipping rope or use the many apps and YouTube videos promoting physical activity.

Squats or sit-to-stands from a study chair, push-ups against a wall or the kitchen counter, and or single-leg step-ups on stairs are all great for those new to these kinds of exercises.

Benefits physical exercises

-strengthen your muscles and bones
-strengthen your immunity, which can decrease your risk of illness and infection
-lower your blood pressure
-boost levels of good cholesterol in your blood
-improve your blood circulation
-improve your ability to control weight
-help you sleep better at night
-boost your energy
-improve your self-image

Indoor Exercises You Can Do at Home

Amid the Corona Virus pandemic as you stay at home you can perform indoor exercises to keep fit. Fitness World recommends the following exercise that can be performed in a small space at home

Upper body Option Repeat 5-10 times recommended.
Jumping Jacks or jump rope 30 seconds
a) push-ups - 10 (use knee push-ups or do wide, close, regular hand placement)
b) reverse push-ups - 20 (lift your hands off the floor - flexing upper back)
c) Birds - 20 (lift arms up and down as if you were flying like a bird)
d) Chair dips - 10-20
Add crunch cycle to the end of this workout:
Rest with Crunches / Plank Pose:
a) Regular Crunch - 20 (just lift shoulder blades off of floor)
b) Reverse Crunch - 20 (just lift hips off of floor)
c) Double Crunch - 20 (Lift both hips and shoulder blades off of floor)
d) Left Crunch - 20 (Right elbow to the left knee)
e) Right Crunch - 20 (Left elbow to the right knee)
f) Bicycle crunch - 20 (10 to the left and 10 to the right alternating left/right crunches)
g)Plank pose hold for 30-60 seconds - build up for 3-5 minutes

Lower Body Workout
Repeat 5-10 times Jumping jacks or jump rope - 1 minute
a) squats - 20
b) Lunges - 10/leg
c) Calf Raise / stretch - 20 / leg

Togeteher we can fight COVID19. Wash your hands with soap regularly or use hand saniitier