HOW TO KEEP UP TRAINING EVEN WHEN YOU REMAIN INDOORS?
In the present pandemic situation, many prefer to continue their training indoors. Even a bad weather day like a rainy day is a perfect opportunity for cross-training indoors.
Cross-training indoors is the key to performance improvement and injury prevention. If you concentrate on running alone, then you may miss the adjustments required to make to stay healthy.
The three components that get involved in cross-training include cardio, strength and agility.
It is recommended that at least 150 minutes of moderate-intensity exercise is required per week for optimum cardio vitality. Runners, on the other hand, may require up to 300 minutes of moderate-intensity exercise. All these will go to train our heart and lungs and keep them healthy.
If you have a treadmill, elliptical bike or similar equipment, you can do your exercise or else you have to choose an equipment-free cardio regime.
You may very easily create your own indoor circuit training, which consists of running, walking and marching. You can practice running in place, stair climbing, jumping jacks or jumping rope.
There is the option of choosing high-intensity training (HIT), which is nothing but seven to eight minutes of intense exercise. Spread it between normal exercise and elliptical. Dancing is another option and nothing like a fast-paced Zumba number. All these will get your heart up and running smoothly.
Suppose you don’t have too much space to spare for exercise; there’s plenty you can do with your control of body weight and strength exercises.
The strength exercises should focus on a lot of major muscle groups. Try to have a series of six to ten exercises with an average of ten repetitions. You can exercise to a point where at the end of the exercise, your muscle gets deeply tired. Remember not to hurt yourself in the process.
Last is the agility factor or exercises. Focusing on agility will improve our ability to prevent injuries. There are many options available, including yoga, pilates and barre. You can use the cool-down period of stretches and have the most beneficial agility training.
Finding other resources
You can always access the online training. You can also watch an experienced runner who is a part of a running club. Such experienced trainers and sportspeople will be able to guide you easily as to what is appropriate for your age and ability.