CityLife Magazine Second Quarter 2020

CityLife FITNESS
HOME WORKOUT YOUR FITNESS CAIRNS
Working from home, home schooling, social
distancing, housework, tele-meetings, facetime,
groceries, checking emails … exercise is the last
thing I need to think about right – WRONG!!
With life as we know it changing and physical
interaction being limited now, more than ever,
keeping active is vital.
We all know exercise helps our body and mind,
however during times of crisis exercise is the first
activity we tend to ignore. If you are now working
or studying from home or not currently working
you will be missing the “incidental” exercise you
normally do during your time at the office or uni.
Alternatively, if you are the kind of person who
likes to get active in a group, your usual “go to’s”
like gym classes or team sports are no longer an
option.
So what are we left with? The most tempting
option might be to settle in on the couch for the
long haul, but this is the opposite of what we
should be doing. Instead now is the time to work
out how you can integrate exercise of any form
into your daily or weekly routine.
Working out from home does not have to be hard
and with a few tweaks to your routine you can
make it through lockdown a whole lot healthier.
DESIGN YOUR WORKOUT SPACE
It is best not to exercise in the same place you
watch TV or eat. This will help you focus and
stay committed during your workout. Setting up a
gym space means you have everything you need in
one spot, so you spend less time looking for things
during your workout.
DON’T STRESS ABOUT NOT HAVING
GYM EQUIPMENT
There are so many body-weight exercises, most of
which involve many different muscle groups at the
same time, which allows you to burn calories and
build muscles with fewer exercises. If you don’t
have weights and you want to add extra resistance
look around the house & improvise. Water bottles,
soup cans, house steps, ladders and wheelbarrows
can all be incorporated into a workout.
SCHEDULE YOUR WORKOUT
Working out from home can be a double-edged
sword. On one hand it gives you the freedom
to workout whenever you like, however, it can
also make it easier to miss sessions or become
distracted. To keep yourself accountable schedule
your workouts in your diary at times you know you
will stick to. Keeping this schedule in view will
help you remember it is time to exercise.
YOU ONLY NEED 30 MINUTES & GOOGLE
Workouts don’t need to be long to be affective. All
you need is 20-45 mins and some space to move
around. It isn’t about the length of your workout
it is about what you put into it. If you are not
following a program from a gym or personal
trainer Google is your best friend when it comes to
finding workout’s.
PUT ON YOUR WORKOUT GEAR
If you are not leaving the house it might be
tempting to stay in your PJ’s which can make you
feel lazy. When you are scheduled to workout
throw on your gym clothes and shoes. Studies
suggest that simply wearing workout gear can
help motivate you to exercise. Remember the old
saying “dress for success”.
Exercise is a great stress-reducer, so it is important
to stay active. Find your balance and make it work
as part of your daily routine.
Follow Your Fitness Cairns on Facebook or
Instagram for some great weekly workout’s.
SIMPLE BEGINNER
BODYWEIGHT
CIRCUIT
(Complete all exercises consecutively,
rest for 1-2 minutes, repeat 3 times)
SQUATS
45 seconds
JUMPING JACKS
45 seconds
PUSH UPS
45 seconds
STATIC LUNGE
45 seconds
(each leg)
GLUTE BRIDGE
45 seconds
PLANK HOLD
45 seconds
CityLife 62
Magazine