#iorestoinforma: Fitness at the time of the Corona virus (second episode)
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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For the next few months, even after the so-called “restart”, we will all have to behave prudently, which means the use of individual protections and respect for social distancing. In addition to taking on these new individual behaviors and habits, doing group motor activities will only be possible in those cases where there are adequate controls and spaces that guarantee the maintenance of the necessary distances. In Italy, in addition to the controls (swabs, immunotest, serological tests, etc.), a tracking APP is expected to be disseminated, such as the APP called “Immune”. The “Immune” APP will certainly be useful, but before it is downloaded and used by a sufficient percentage of people (at least 60% of the population) it will take several months. In the meantime, it is our duty to keep fit individually.
On the food front, we always embrace a diet that includes the whole range of nutrients. And for those who want a balanced diet, our Bivo, a new generation replacement meal, helps to achieve this goal in the wake of tradition and the Mediterranean diet. Click below to redeem the exclusive 10% discount code dedicated to those who want to stay fit. Use the discount code “IORESTOINFORMA“.
As for the calorie consumption front, in addition to the Apps that report the bodyweight exercises already recommended in the previous post, let’s remember the following:
– Those who often work on computers, from home or from the office, must remember the importance of breaks. “Smart working”, as well as the work done in the corporate office, requires that at least every two hours you get up from your chair to take a five minute break. Take a few steps, look out the window staring at the horizon, do a little light stretching (put your hands on the wall and alternately move one leg back first and then the other, trying without forcing the muscles to stretch).
-In front of the desk, sitting at the workplace, raise 10 times alternately right and left leg, keeping the knee slightly bent and the tips of the elongated under the desk.
– In front of the desk sitting at the workplace, place your hands under the desk, elbows bent at 90 °, palms up, push your hands upwards as if you were to lift the desk. Hold the contraction for 5 seconds, release for as many seconds and then do the exercise again. 10 reps.
– In front of the desk sitting at the workplace, put your hands on the edge of the seat of the chair and push down to try to lift yourself a few centimeters. 10 reps.
– In front of the desk sitting at the workplace, put your hands on the desk, thirty centimeters from each other, palms down. Extend your open fingers to the maximum, and then bend them like a claw, holding both positions for a few seconds. Repeat 10 times.
– Stand up and go behind the chair: place your hands on the back of the chair and alternately raise your legs backwards. Without kicking backwards, but by going up (without forcing, as far as you get) and slowly going down the leg. 10 times per leg.
-From the same position, about half a meter behind the chair and keeping your hands on the back of the chair, bend on your knees keeping your back as straight as possible (squat position). 10 reps.
In summary, let’s remember to stop working on the computer every two hours, to rest your eyes a little, stretch your legs and arms and mobilize your joints.
Finally, at least one day every two do an aerobic training session, with a jog around the home or even at home (if you have a treadmill, a stationary bike, a spin bike or an elliptical). If we don’t have such big tools and we live in a busy place there are always hops with the rope. If there are balance problems, you can simulate a march on the spot or mention a moment of flight (like running). The goal is to increase the heart rate until reaching steady state (on average from 135 to 144 pulses per minute), that is, the situation in which the aerobic system is in perfect balance, i.e. energy is produced through the use of oxygen entered through the respiratory acts.
P.S. All the more so in this period, when Bars and Restaurants are closed or difficult to access, Bivo not only feeds you on a lunch break but, by ordering Bivo, you will give 2 euros to the Italian 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 will help us as soon as possible to get out of this dramatic situation.
The first episode of this article is present in our blog hereby:
