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Training components for at home workouts

Well, here we are again. Roughly 14 months since Trinidad and Tobago’s first lockdown in 2020. Fast forward to 2021, and we’re now in a State of Emergency, which restricts our movements in a more stringent manner than we’ve grow accustomed to. This includes our ability to exercise outdoors.

Since the closure of gyms, many of us have resorted to outdoor training, whether it’s cardio or meeting up with trainers/coaches who have the ability to provide weights outdoors to get strength work done. With this new development, preventing both these options, the question now becomes, what can we do at home?

This first article, will focus on the different components of training that can be done at home, in a bid to educate on this before we get into specific workouts.

1. Continuous training

  • Ideal for developing cardiovascular fitness and some weight loss

  • Found to be most effective if done for a minimum of 20 minutes. Must be sub-maximal work. At home, swimming (if a pool is available in your yard), running/walking (treadmill), cycling, (stationary bike), skipping.

  • Disadvantage – May seem boring as sessions become longer.

2. Interval training

  • Periods of intense work interspersed with timed rest.

  • Develops strength, speed and muscular endurance

  • Great way to increase fitness levels.

  • Structured reps and sets.

  • Intensity is usually measured by a percentage of your max effort.

  • Develops strength, speed and muscular endurance according to the method used.

  • Disadvantage - many performers use poor technique while striving for an even heavier weight.

  • Examples are High Intensity Interval Training (HIIT) & Circuit Training

3. Plyometric training

  • High intensity exercise involving explosive movements.

  • The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.

  • Only advised for well-trained athletes.

  • Highly effective for developing power.

  • Disadvantage - can cause injury if athlete is not in excellent condition.

4. Flexibility training

  • Underused by many athletes.

  • Importance often underestimated by persons exercising for the purpose of keeping fit.

  • Essential training for all athletes in all sports and activities.

  • Time is measured by the length of hold and the recovery period between holds.

5. Strength training

  • Beneficial to athletes looking to gain/maintain strength or muscular endurance while at home.

  • Great for those keep fit persons trying to lose weight, tone up or keep fit.

  • Structured in properly defined reps and sets.

Which of these appeal to you most? Depending on your goals during this lockdown, zero in on 2 or 3 of these methods and start playing around with reps, sets and timing intervals.

The articles to follow will give some guidance and workouts to help you along :)

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