Endurance

The first day we should start with endurance. We can do this twice a week so Monday and Friday can be endurance training day in our weekly schedule.

In our endurance training we have to concentrate on some cardio exercise. Cardio always helps to boost our blood circulation and increase oxygen level as well. In Cardio we can start with jumping jacks, burpee jumps and skipping. This can be easily done at home. We can gradually increase the repetitions for same. Running and cycling would be exceptional, if you are allowed to do it in your society premises then you can go for it, if not then just avoid doing it. But running on the hard surface or road (cement base surface) is not advisable as it can be harmful for our knees. Instead of running you can do spot jogging with some aerobics at home.

This endurance exercise is suitable for all age groups and genders.

Strength Training

Strength training also can be done twice a week Tuesday and Saturday. There is myth about strength training, people say only way to do strength training is in gym we can’t do this at home; which is very wrong. We can do strength training at home very easily and that too with our body weight we don’t need any weight or equipment’s for that. Now in modern era of fitness the philosophy behind the strength training is changed. People used to think if they do strength training in gym with heavy weights, it will help them but its proven wrong for players, they can do it with their own body weight and can see the best results.

At home we can do squats, lunges, calf rises, step ups. In lunges you can do various forms like forward, backward and side lunges you can do this with loop band as well. Gradually you can increase the repetitions and counts. While doing these exercises you have to take care of your postures too. Because bad postures always lead to injury and pain. If you are not sure about your body posture then take help from experts you know. Please avoid using any weights in your hands while doing these exercises.

Core Training

Core is the most important aspect in our exercise routine. For doing all other exercises like cardio and strength our core should be very strong. To make our core strong we can do sit-ups, abs and, various forms of planks. In this also we should increase our repetitions and counts gradually. To make our core stronger than before add some more difficulties to it gradually.

Stretching and Yoga

These two forms of exercises have same importance like other exercises, sometimes we just ignore these two forms. When we do core, cardio and strength exercises, our muscles become very tight and go in to spasm thus restrict our range of motion. So, in this state of muscles if we keep doing exercises, then it will lead to injury or unbearable pain. To avoid this, we have to keep some elasticity in muscles. This can be achieved by doing stretching.

We can do stretching before sleeping because after that our body and muscles get time to rest and recover at least for 6-7 hours. Yoga is equally important to balance and mind and body. You can perform any Yoga forms as comfortable to you.

Active Rest

One day of week we should keep for rest but it should be active rest. Here you can just have 15 minutes of spot jogging or skipping as complete rest can make our body lazy.

This weekly schedule of exercise can help us to be fit mentally and physically. Try this at home in this time of pandemic, and get closer to your goal.