Being stuck at home during the Coronavirus quarantine, I wonder how long should one exercise if they don’t have access to their regular gym. Without a gym or a place to work out and get physical activity, most people are out of their comfort zone, which places additional stress on their current workout schedule and routine. Now the question becomes, what do I do and how long do I do it? In doing some research, I have found that the Mayo Clinic, a good source, states 150 minutes of regular exercise or 75 minutes of vigorous activity per week. According to the New York Times, it is 30 minutes a day, equal to 210 minutes. Hit Fitness brakes it out by age group with ages 18 to 65 exercising 5 hours or 300 minutes a week of exercise. Wow, three different sources with different answers. So what is the correct answer? All of the above and none of the above. It is up to you and what you are comfortable with.
The optimal scenario for best health and results is to take 220 minus your age. This comes directly from the Mayo Clinic. Knowing this, you will want to try to maintain this for as long as possible. If this is just for 10 minutes per session, then great, this is your benchmark. From that, try to increase it every workout until you can achieve 45 minutes per session. The ideal scenario would be 45 minutes or longer for three times a day or more. This gets you to an optimal heart rate, which is best for stressing the body requiring additional calories to be burned from fat. It also invokes the lymphatic system, which causes flow or, better to say, lymph fluid to drain back into the bloodstream as it is supposed to do.
From personal experience, I have also incorporated this into my daily workouts. Before this, I showed little to no results and was going through the motions. The scale was not moving or not fast enough, and the change in appearance was not happening. After I made this change, I showed tremendous results in both weight loss, strength, endurance, and appearance.
How to increase the amount of workout time?
This is a process like any other. Start with the mindset of just doing a few or a small amount of one activity. If you think you will run a marathon the first time out, you are setting yourself up for failure. If you will run, say to yourself, this is my first time, and I will run a few blocks to start. Record this in a journal and set a goal to increase it by some specific amount that you have in mind. Each time you exercise, record your results and make sure that you’re increasing the amount of time or activities in each exercise category. When weight lifting, measure the results in a log; this will help keep you accountable.
Soon you will hit your increased goals, which puts you on your way to the next set of goals and milestones. This is the power of a solid workout plan. This becomes a snowball effect. I tell everyone about this example. I wanted to be able to do pullups, but I could not even do one when I started. So I would hang on the bar as long as I could. I did other back exercises to strengthen the muscles until I could do one pull up. Each time I worked out, I was able to do one pullup, then eventually two, then finally three, and so on. Now I can do lots of pullups. This is the process that you need to follow to increase the amount of exercise time or reps in an exercise.
How to increase your heart rate?
Exercise and movement are the keys to increasing your heart rate. Walking, running, swimming (if you have access to a pool), weight training (if you have some at home), cycling, aerobics classes, strength training, and strength training exercises that involve TUT, which is time under tension or resistance training. The list goes on and on, and you get the idea. It requires time and discipline to exercise and get the body in motion several times a week for burning calories. This is not always the fun part, but it is rewarding overtime. Better health, appearance, self-confidence, and more are all a result of exercise.
This all may seem a bit elementary, and you probably have heard this in the past, but movement equals calorie consumption. A workout routine is one half of the fat loss equation. The other is a diet! This is simply a calorie intake equation. Is the amount of calories being consumed greater or than the amount being burned in a day? This is referred to as caloric deficit, or calorie deficit, which is the intake is less than consumed and needed to lose weight.
What to do without access to a gym?
You do not have to have a fancy gym membership to exercise and get the heart rate up to the optimal level. You can do several activities at home that will allow you to achieve the same results as a gym membership. Walking or running several times a week. Stairs, if your house has stairs use them. Planks, sit-ups, push-ups, running in place, jumping jacks, and jump rope can all be done in your house’s convenience. Other isometric exercises can be done at home, such as squats, lunges, leg raises and yoga, burpees, and more. Sometimes you may have to think outside the box.
How to Overcome the Boredom?
Sometimes exercise isn’t fun, let’s face it. It is hard work, takes time, takes dedication, other things you could be doing, family, work, and the list keeps going. A regular workout takes time, something a lot of us are short on. There are a couple of ways that I get around this problem. One way is to make a comparison. Would I instead be working out or doing yard work (or something that you dislike doing)? I prefer working out over yard work, so I move this up in my mental state as a better thing to do. A second way is to always think about the long-term results over the short-term boredom.
You can practice shorter workouts more often to break up a long and borning session. Make quick games of quick workouts and not focus on the long drag this will be.
Yes, working out is difficult at that particular time, but six months or a year from now, I feel terrific about it when I go to the pool or the beach because I know I am at a healthy weight. The last tactic that I use is to say to myself that I must do this to increase the quality of my life with my family, work, friends, or any other passion. The absolute most crucial thing you can have in your life is your health! Without your health, everything else will be an uphill battle. Therefore I always focus on my health first versus dreading the process of exercising to achieve good health.
I hope you enjoyed and learned something from this blog article. Please feel free to read through my blogs as I blog about many different topics that may help you.