To start the year: Six routines to exercise at home when you have nothing to train with
With the arrival of a new year, many added exercising to stay fit to their list of goals. This, beyond an aesthetic purpose, can be to improve physical condition as well as to improve health. However, money often plays against us, so many cannot afford a gym or the tools to exercise at home.
The professor of Physical Education at the Santo Tomás University and physical trainer at the technical training center of the U. Santo Tomás, Héctor Sandoval, clarified to Biobiochile that the ideal is to carry out functional training.
This means that instead of using implements, you exercise with your own body weight. "This type of training is based on circuits for time, repetition, or incomplete pauses of 30 or 20 seconds so that the exercise is efficient," he mentions.
“Since we are working without a load, functional exercises need to have a slightly higher stimulus, and this gives you an intensity from short pauses and increasing the number of repetitions. With this we are going to improve our physical condition and stay active”, he explains.
According to the physical trainer, the trend for exercises at home began to have an increase in social networks due to the pandemic, but they have always been effective.
To create your own gym
In any case, if you would like to have another type of support, you can always use household objects. These can range from bottles, a broom, bags of rice, it can even be a wall to be able to carry out different routines and workouts.
According to Sandoval, these types of exercises that replace weights or other structures with everyday objects "are just as effective as long as the appropriate intensity is used."
"These can be determined by the pauses between the exercises, the repetitions, or also by the load," he explains. “As the load will be less to be 'handmade', we can increase the repetitions, increase the number of series that are made of the same exercise and decrease the pause”, he mentions.
“That way we are going to stimulate the muscles a little more. Obviously with small loads we are going to tone up instead of increasing strength or body mass, since for that we have to increase the load”, he explains.
Regarding the use or replacement of weights, the professional explains that comfort must be taken into account when controlling them. “A bag of rice or a two-liter bottle will be more difficult for a person with smaller hands to control,” he explains.
That is why he assures “it would be ideal to look for these bottles that have a waist, such as bottles of chlorine or those of orange drinks. They can also be these 5 liter drums that have handles. The idea is that you have a more comfortable take, ”he points out.
Regarding the latter, the coach recommends his own routine:
In any case, on social networks, many people show how they use objects from home to be able to exercise without going out.
Just as Sandoval mentioned, due to their light weight, the bags of rice would be used to tone arms. That is why the influencer Neyda Zerna shows some exercises with these objects that you can then open for lunch.
They may seem simple, but with the right number of reps you could work out your entire body using an empty wall at home.
Many people believe that doing cardio exercises could be impossible to do at home, especially if you live in an apartment, however, the influencer Maria Huaman Ludeña showed how to do this type of exercise with just a broomstick.
If you want to train your back and arms, a towel can also be used when exercising, and that's what Tiktoker Yulisa Rendon wanted to share.