The quarantine undoubtedly knocked the soil out from under almost everyone’s feet. Many things that are completely ordinary for us, so far, remain inaccessible. And at the moment, unfortunately, it is not entirely clear for what period.

Some of the children stayed at home, some were sent to their grandparents. Many adults work from home, some continue to commute to work at a standard rate, some at a reduced rate. But, undoubtedly, we all began to move much less.

It is in this connection that we remind you of the need to train, despite the changed situation. And there are several reasons for this:

• movement is life;
• sports strengthens the immune system;
• habitual exercise, even in an unfamiliar format, can help you cope with stress.

Let us examine these theses in more detail. Everyone is very familiar with the phrase “movement is life”. And this is far from a figurative expression. After all, it is the movement that our body needs for normal and full functioning. An analogy can be drawn with vehicles, because many motorists know that a car must drive. When the car just stands still, it starts to deteriorate. So it is with a person.

Undoubtedly, even when we are motionless, a huge number of processes take place in our body:

• respiration and blood circulation, followed by oxygen saturation of the organs;
• transmission of nerve impulses;
• metabolic processes;
• many physiological processes and much more.

So just lying on the couch makes us incredibly active at the cellular level. But you definitely shouldn’t be limited to this activity. Lack of movement and stress can lead to very unpleasant consequences:

• gaining excess weight;
• problems with the cardiovascular system;
• deterioration in sleep;
• drop in immunity and more.

People who have led a very active and mobile life can face these problems especially acutely. And with the introduction of quarantine, they are forced to reduce the amount of movement as much as possible, moving from refrigerator to sofa and from sofa to refrigerator.

In this regard, we remind you of the need to continue an active lifestyle, even despite the quarantine. After all, you can train at home. Even if before it seemed like something strange and impossible.

Dojo is not walls. Dojo is where you are

We would like to inform all students of our Club that during the quarantine period our training sessions are held online. Three times per week:

• Monday;
• Wednesday;
• Friday.

We work out and keep ourselves in shape all together. For participation, write to our head coach Yurii Petrovichev. For all current members of the Club, participation in our quarantine online classes is free.

If you do not have the opportunity to train with us. Then here are some simple steps for you on how you can do it yourself:

• clearly define your homework schedule;
• choose a place where it is convenient for you to study;
• do not exercise in home clothes.

These are the key three points to help you get in the mood for a workout, even if a workout at home seems wild to you. But about them in more detail.

Training Mode

If you had a training schedule before quarantine, then you can stick to it. On the one hand, it may be easier for the body to tune into the training mood at home. On the other hand, your routine will mobilize and spur you on to exercise.

But even if you don’t have the ability to follow your usual schedule, work out a new one for yourself. The workout does not have to be long. The lesson can be quite short, but at the same time it is very intense. Everyone chooses a more familiar mode for themselves.

You can always choose a convenient format for yourself:

• long workouts two to three times a week;
• short but intense sessions every day.

Both options have their positive aspects. In full-fledged workouts a couple of times a week, you will get the maximum load and allow the body to recover. Plus making time two or three times a week, it may be easier for someone than setting aside small intervals of time each day.

In short daily activities, a definite plus is their duration. Nobody says an hourly or even half an hour load. There are quite a few programs and complexes that are designed for 5, 7 or 10 minutes. And for some it may be easier to find such a small amount of time per day that you can devote to your own health.

Most importantly, stick to your schedule, whichever option is closer to you.

Place for training

Having decided on the schedule of classes and what exactly you are going to do, be sure to choose for yourself exactly where you will study. Most exercises that can be done at home do not require a lot of space. Most importantly, determine that there is enough freedom around you so that nothing breaks. Neither yourself nor the furniture.

Keep the room well ventilated, because oxygen is essential for the proper functioning of the body. Be sure to run fresh air before your workout. And don’t forget to ventilate after your class is over. But at the same time, try to avoid training in a draft or under an open window. After all, even a small cool breeze can chill hot muscles. And our goal is to maintain and improve health, but not to spoil the state of health.

Workout clothes

You can undoubtedly practice whatever your heart desires. After all, this is homework. But we still recommend opting for the clothes that are familiar to you in the context of physical activity.

We wear a kimono for our online training. We wrote about how to choose it correctly in the article How to choose a training gi for a child or adult. But even if you are engaged in another kind of martial arts, you know very well that the kimono is very disciplined. On the other hand, if you just visit a gym in Kyiv or any other city, or prefer running, then wear the clothes that you use for your usual activities:

• First, your workout clothing is designed to be flexible and comfortable to work out.
• Secondly, this is a kind of small ritual that will allow you to tune in to the lesson.
• Thirdly, exercising and then walking around the house in the same clothes is not entirely correct for reasons of hygiene.

Alternatively, you can wear compression garments. More details about its features can be found in this material.

These are the highlights we think will help you tune in to your home workout. And that’s half the battle.

How to do a workout at home

Once you have decided on a training schedule, found a suitable place for yourself to work out at home and decided what you will do, then the most important part remains. The training. And it also needs to be built correctly.

On the net you can find a huge amount of videos on what exercises can be done at home. Static, dynamic, with your own weight, with weights. Anything. But we remind you that any workout should include the following points:

• warm-up;
• load;
• hitch / stretch.

If your lesson includes all these points, then the training will be as effective and useful as possible.

Warm up

Unfortunately, many people, while training at home, forget about the most important part of the workout – the warm-up. It is necessary in order to prepare the entire body for the load. Warm up muscles and joints. All this will minimize the chance of injury and get the most out of the lesson.

The warm-up can start from the head and end with the legs. Or you can start with the feet or toes and end with the neck. There is no fundamental difference here. You can even alternate between warm-up options in order to diversify your workouts. The main thing is to warm up all the joints well and warm up the muscles, preparing them for the upcoming load.

Normal charging is ideal as it is designed for maximum effect. Warm your neck. Warm up your shoulders and elbows. Don’t forget your hands and fingers. Warm up the entire body with twists and turns. Be sure to remember about bending and stretching the hip joints. Warm up your knees, ankles, and toes. And then feel free to move on to the next part.

Workout

What exactly to include in the training, everyone chooses for himself, depending on his preferences:

• static;
• dynamic;
• combined.

Depending on what goals you set for yourself, choose the load. We will describe in more detail how each type of load works in one of the following articles. In the meantime, let’s briefly tell you what the options are.

Static loading may be preferred. For example, a plank and a corner. Moreover, on the Internet you can find a huge number of options for the execution of the bar. And on straight arms, and on the elbows, and side planks. There are many different options depending on your fitness level.

Training can be dynamic. Include squats, lunges, crunches, push-ups, leg raises, or core raises in your list of exercises. For example, you can find several dozen types of push-ups, so a variety is provided for you.

Alternatively, try a combination workout that includes both dynamic and static exercises. Align the push-ups with the bar, holding in the position of bent arms and straight arms. Make a corner and add leg rotations to it. Experiment and discover new things.

The most important thing is to be guided by your feelings. Do your best, but not to the detriment of your well-being and your health.

Cool down and stretch

Many people, unfortunately, neglect the cool down, although it is no less important part of any workout than the warm-up. The purpose of the cool down is to gradually cool and calm the body after the active phase. Reduce the load, gradually slow down, and end the session with stretching.

Take at least a few minutes to stretch all the muscles and tendons. Even if you’ve never been great at stretching. Doing these exercises regularly will increase your flexibility and mobility.

It also increases the comfort of leaving the workout and makes the very process of ending the workout as beneficial for the body as possible, in contrast to the abrupt cessation of the load.

Psychological health

In addition to the undoubted physical benefits, regular exercise, even at home, will help maintain a good mood and psychological health. The production of hormones that accompanies physical activity will bring a good mood and help reduce stress levels.

Also, training, albeit in an unusual format, can become the support that many may lack in this difficult time. This aspect is especially important for children. They are the ones who do not yet know how to cope with stress and do not quite understand what exactly is happening. And the usual things in a completely changed way of life, albeit temporarily, will help to go through this period much easier and more comfortable.

So exercise, support your loved ones, read and try to make the most of this time.

And after the end of the quarantine, we will be waiting for you in our dojos. Schedules and addresses can be found here.