Category: Covid-19

June 26, 2020

How-to Exercise at Home during COVID-19

Here at Excel PT and Workout, we want to help individuals that are home with little no gym equipment, exercise!

During this pandemic it is important to address the issue of avoiding being physically inactive. Physical inactivity is one of the biggest health problems worldwide and is the fourth leading global risk factor for death according to the World Health Organization (WHO). Prior to COVID-19, only 20% of the US population met current exercise recommendations (Zenko 2019) and this percentage is most likely lower during the pandemic.

With this in mind, the current exercise recommendations, provided by the Physical Activity Guidelines for Americans are as follows:

• 150 minutes (2.5 hours) – 300 minutes (5 hours) a week of moderate-intensity aerobic activity OR,
• 75 minutes (1 hour and 15 minutes) to 150 minutes (2.5 hours) of vigorous-intensity aerobic activity,
• Muscle Strengthening (resistance training) of moderate or greater intensity that involves all major muscle groups on 2 or more days a week.2

In general, when choosing which exercises to do for conditioning (aerobic) we recommend using high-intensity interval training (HIIT) and low intensity steady state (LISS).

Exercise selection for muscle strengthening (resistance training) should be focused on movement patterns that will allow you to get close to muscular failure. This means getting within 5 repetitions of muscular failure for most exercises.

If you have any questions, or in need of advice, do not feel afraid to reach out at the Excel team for help!

Stay safe and healthy!