How To Stay Fit During Quarantine
With a worldwide pandemic and almost every gym closing down,a lot of people are wondering how they are going to keep their physique and strength while stuck indoors. Is it possible to build muscle and strength without a gym? Of course it is! To many people, getting in shape without joining a gym or even lifting weights sounds too simple to work. Fitness doesn't have to be complicated. All you need to get in great shape is the will to train hard and the discipline to do it consistently.
One of the most underused and underestimated tools to building strength and muscle is your own bodyweight. While bodyweight training can make you strong and muscular, it isn't as glamorous as it might look on YouTube. You have to do lots of the basics before you start trying anything fancy.
The three most essential movements for building strength and muscle with bodyweight training are push-ups, pull-ups, and squats. These compound lifts target a wide range of muscles to help you benefit more with fewer movements. These three basic calisthenic lifts and their variations are enough to keep anyone growing for many years. The trick is to make sure you continually challenge yourself to increase your reps so you can progress to harder exercise variations.
Eventually you can build up to single-limb variants of these classic calisthenics. Try a one armed push-up, one armed pull-up, or even a one legged squat.
Focus on learning the movement first with just your body weight, or even an assist. once you master the movement, gradually increase the weight and rep range that your performing these exercises in. All types of strength training operate under this principle of progressive overload.
In weight training, exercises can be learned with an empty bar to get a feel for proper technique before adding weight. This allows the lifter to learn the form without having to overcome much resistance. Due to the nature of bodyweight training, however, progress must be approached differently.
Since there is no way to do a one-arm push-up, pistol squat, or one-arm pull-up without a significant amount of resistance, you must build up to advanced moves. Do this by practicing variations in which the body is positioned in such a way as to create less resistance. As you grow stronger, you can gradually introduce harder variations. A key principle of this type of progressive calisthenics training is manipulating leverage to vary the intensity of the exercises.
For example, if you can't do full push-ups, then start with incline push-ups. However, if you can do 30-40 push-ups, you're ready to try moving to a harder variant, like close push-ups.
Sets And Reps
If your primary goal from training is to build mass, I recommend using a standard bodybuilding template structured around basic calisthenics like the ones listed above. However, since many of us will be stuck inside during the next few weeks, it might also be a good idea to incorperate some HIIT (high intensity interval training) into your calisthenic workouts to keep your heart rate in optimal range for fat burning!