Sir Isaac Newton, the guy with the apple and gravity—ring a bell? Around 354 years ago, due to the outbreak of the plague in London, this clever mind went into voluntary isolation—during which he developed nothing less than his groundbreaking theory of gravity. Some people really do make the best out of their situation—will you?
The Covid19 lockdown threatens to tie you to the couch for weeks, too? You’re not alone—training equipment seems to be second only to toilet paper on the list of sold-out items. In this article, you’ll find out how you can support your active lifestyle during quarantine and what changes for you under these special circumstances.
Crushing Lockdowns – A Challenge for Body and Mind
Across most of Europe, the corona crisis has brought lockdowns and temporary closures of gyms and sports clubs. At the same time, many companies have switched to home office, making taking out the trash almost the workout of the day.
This monotony is not just a physical strain, but also a mental one that can have negative effects: eating out of boredom, minimal movement, and the risk of letting yourself go are just some of the consequences of these restrictions.
The Fight Against Loss of Performance and Motivation
Whether you’re a beginner or advanced, anyone committed to a more active lifestyle should be aware that too much inactivity can quickly undo all your hard-earned progress. The motivation you need to start your fitness routine can also disappear when many of your usual activities are suddenly off the table.
The combination of low motivation—because you can’t keep up your usual training routine—and less activity is an explosive, or maybe more like an implosive, mix.
If you don’t stay on track during quarantine, you risk a significant drop in performance. A look behind the scenes of our bodies shows what a sudden stop in training does and what dangers it brings.
How Does Your Body React to Suddenly Doing Less Sport?
Pros who are used to training several times a week have, of course, adjusted their nutrition accordingly. Protein-rich food for muscle building and a higher calorie intake to have enough energy for workouts are the basics for any athlete. If regular training suddenly stops, you’re fighting on two fronts:
- If your activity drops due to the circumstances, you absolutely need to adjust your diet to your energy needs. Otherwise, you’ll take in too many calories, which will show up on your hips sooner or later. So make sure to stay active at home, too.
- A body that doesn’t fully use its muscles starts to break them down. Regular training signals to your body that building muscle mass is necessary. If the stimulus from exercise disappears because you’re training less or not at all, your body thinks it can break them down instead. Muscles burn energy even at rest. To use energy more efficiently, your body will start to reduce muscle mass.
Just a few weeks without training can lead to noticeable muscle loss
Depending on the muscle type, this process can start after just 2-4 weeks. Don’t let it get that far—find a replacement workout you can do even during quarantine.
How Can You Stay Fit During Quarantine?
Strictly speaking, quarantine is the perfect time to try new things, question your eating habits, and establish new ones. Trainers—from sports clubs to coaches from various CrossFit boxes—are suddenly taking new approaches and trying to offer their members attractive alternative programs.
Your first step should be to look online, because right now, many yoga studios, gyms, and sports clubs are publishing free training programs, exercise guides, or online group workouts you can join.
You’d rather take your workout into your own hands? How to create your own science-based training plan—you’ll find it on our blog, of course.
Home Workout Exercises with Bodyweight Are Totally Trending
Not everyone has the space or desire to set up a home gym. But that’s not even necessary—countless bodyweight workouts are trending right now. As the name suggests, these exercises use your own body weight and don’t require any special equipment.
Keep moving, even at home
For inspiration, we’ve put together a selection of exercises you can add to your training plan.
- Burpees
- Handstand Wall Walk
- Pull-ups
- Step ups
- Push ups
- Squats (Jumping, Split, Bulgarian-Split)
- Pistols
- V-ups
- Sit ups
- Chair Dips
All of these exercises can be combined perfectly, target different muscle groups, and don’t require any equipment. Variations for advanced users or adding extra weights are ideal for more challenging workouts.
When trying new exercises, make sure your movements are clean and controlled. If you’re unsure, check out some of the many videos you can find online. A workout tailored for quarantine is demonstrated by Henrik Senf, a German Crossfitter – and he invites you to join in.
Classic activities for your endurance
Even though many gyms and clubs are closed and crowds aren’t really an option right now, you can still get moving outside your own four walls. Classics like jogging, cycling, or hiking in steep terrain outside the city will keep you and your endurance on track.
Important: When exercising outdoors, make sure to follow the current legal requirements. At the very least, masks and social distancing are your constant companions during the COVID19 crisis.
Keep your mind, body, and soul fit
As you know, your health isn’t just about physical activity. Your brain also appreciates a break from monotony, which can easily set in when you spend a lot of time at home.
So take the time to learn something new and, for example, expand your knowledge about nutrition and fitness. Use fitness blogs, books, nutrition blogs, or videos. The better you understand your body and its needs, the more effective your future workouts will be.
You might find our article a great place to start: “The Wim Hof Method – breathing techniques and cold for better health.” Or take a closer look at your food and its ingredients and how they affect your body. Our article “No More Additives in Food – Time to Feel Good” will help you get started.
And relaxation also contributes to your well-being – so why not try something new, like a guided meditation for beginners? Whatever interests you, stay curious. Keep growing, even in tough times. After all, curiosity can keep you fit.
Find your best “self” in quarantine
Even though it feels like our daily routines have been turned upside down, there’s a certain slowing down happening. Many of us have more time for ourselves – perfect for taking a critical look at our lifestyle: Are we more relaxed? Do we eat healthier when we have more time to focus on it? And how does our body respond to all of this?
We think that despite all the negativity of this crisis, there’s still a chance to slow down, live more consciously, and maybe even realign ourselves. It’s in your hands to return to your daily life even fitter, more relaxed, and healthier – use this opportunity for yourself and your body.
Title image by mr lee. More images by Fernando @cferdo and Zen Bear Yoga.