For almost three months, many of us have been staying at home to help slow the spread of the COVID-19. The government has imposed strict measures, one of which is physical distancing. Due to this, many establishments like gyms and fitness centers had to temporarily close down.
While it’s easy to just lounge around the house and eat to our heart’s content, Fitness Coach Japheth Canales says that exercise would benefit us a lot, especially during these trying times. (Read: Here’s why you feel so tired while in quarantine — and what to do with it!)
“Most people, nowadays, are experiencing anxiety and other psychological issues due to the lockdown. Keeping yourself active and busy with exercise helps you divert the attention and at the same time practice self-development,” he says.
My Pope asks Coach Japheth all your fitness and home workout questions. Read on to see what see he had to say.
What’s your fitness specialty?
My specialty is sports conditioning. But I also do basic guidance with nutrition and diet modification with certain clients, if needed. I’ve been in the industry professionally for almost 7 years now.
Is it advisable to exercise without a coach at home?
It really doesn’t matter if you have a coach with you or not. What’s important is that you know what you are doing. For those who are just starting and do not have a clue where to begin, you can surf the internet and search for various home workouts. If you’re still in doubt after searching, don’t hesitate to ask those you know who can help and guide you with your exercise routines. This way, you’ll learn how to be more efficient in exercising and be independent at the same time. (Read: Are Face Masks a Must When Exercising Outside?)
One Youtube channel that I can recommend is Chris Heria. Most of his workout videos are just bodyweight-executed, so you can definitely try them at home.
What if I don’t have space to workout?
It is not really necessary to have a spacious place to start or do some workout routines. If some of your preferred exercises need to have a large space and can’t be executed well in a limited area, there are some alternatives. Like for example, if you want to jog, jog in place. If you want to run, run in place. There are lots of stationary exercises that you can still do even if you have very limited space.
How can I track my fitness goals on my own?
The first thing that you need to is to get some data as your reference. If you need to lose weight, then try measuring your weight on the first day. Do the same if you want to gain weight. After a while, measure it again, and try to see if you’ve achieved your goal.
But if you’re into your looks or physique, try to take a photo of yourself—in front, from the side, and at the back. Then after a while, try comparing your reference photo to your present condition if you think it progressed. (Read: Three My Pope-approved ways to stay healthy during a quarantine)
There will be times when exercising alone will not give the results that you want. Then that’s the time that you should modify your diet. (Read: How do you eat healthy while in quarantine? We asked a nutritionist-dietician!) Check again whether you reached your goal by comparing the data. If it improved, continue doing it. The trick is don’t hesitate to ask for second opinions if you’re unsure of what you’re doing.
Coach Japheth’s Recommended Routine:
This routine can be easily done at home. You don’t need fancy equipment and you can do it even if you are a beginner to working out.
3 sets of 15 repetitions with an interval of 1 minute in between. Sequence: Jumping Jacks, Squat Jumps, Bodyweight Squats, High Knees, Arm Dips on A Chair, Kneel Push-ups, Superman, Side Crunches, Ab Crunches.