Fitness in the time of Corona virus
#iorestoacasa (Italian for I stay at home) and #iorestoinforma (Italian for I stay fit): fitness at the time of the Corona virus.
This article is written by Professor Diana Tomasi, Professor of Sport Sciences, for over 30 years, at the G. B. Quadri di Vicenza High School and Head of the middle distance sports disciplines of Atletica Vicentina.
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We all know that in these weeks we have no gyms, swimming pools or other places designed to train or simply keep us healthy. Many of us are confined to the home, with more free time and less room for action. After experimenting with the recipes found on the net, often based on sweet and elaborate delicacies, the time comes to deal with the energy balance.
In fact, more calories and less movement lead to a foregone outcome, which, climbing on a scale, weighs people and risks becoming immediately evident. It is therefore important to maintain physical fitness even in these days of forced home border.
On the food front, remember that consuming a large variety of foods (large variety, not large quantities) is always the best way to properly nourish our body: in this regard, what is more balanced, natural and nutritious than a lunch light or a nice breakfast made with Bivo? Smart Italian food, the new generation replacement meal, developed and produced entirely in Italy according to the tradition of our Mediterranean diet.
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As for moving from home, to do it well we can use some Apps that guide us in free-body activities (also because not everyone has small or large exercise equipment at home).
Among the many apps available, we highlight one that we believe is valid, and which summarizes various types of training. This is the Nike App (NTC – Nike Training Club), but with a quick search you can obviously also find other free Apps such as that of the competing company Adidas.
If then, as can happen, you suffer a little back pain, let’s remember the importance of toning the abdominal muscles and especially of lengthening the psoas (the muscle that connects the lumbar vertebrae with the femur). You can find excellent exercises in this regard in the Youtube channel “The Other Rehabilitation”, in particular in the video “Exercises for ILEO PSOAS: the muscle that” inflames “BACK and HIP” (url at the bottom of this article).
In addition to joint mobility and muscle stretching exercises, let’s not forget to do something for our cardio-circulatory system as well. In this regard, it is sufficient to equip ourselves with a string. At home or possibly under the house (if we are afraid of disturbing those who live below) it is possible to use the rope to carry out a series of hops, performed slowly, with repetitions lasting 1 minute alternating with 30-second recoveries. We start with a single series of 4 repetitions and with the passing of the days we add another series to the first. The goal could be to arrive and three sets of 4 repetitions each, with a recovery between sets of three minutes and between repetitions of precisely 30 seconds. In order not to raise the heart rate too much in the absence of a heart rate monitor, a useful tip is to try to speak while doing the hopping: when jumping and speaking at the same time is difficult it is good to increase recovery times and / or reduce the intensity year.
Just half an hour a day to consume some calories and keep fit: we start with a low intensity and as the days go by we will find ourselves more confident in the execution of the exercises and we can, with due graduality, increase the duration and the intensity of our training.
Youtube video url: https://www.youtube.com/watch?v=G5-B9F8MA0k
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By ordering Bivo you will give 2 euros to the Civil Protection to face the ongoing Health Emergency. It is a small gesture that added to other small gestures we are convinced that they will make the difference and help us to get out of this dramatic situation as soon as possible.
