Lock it down with Exercise
Right now the role of exercise has taken an even higher priority. Not only are people stuck at home, so they have more time to spare. Secondly, mental health has taken a hit and many are struggling with a range of heightened emotions. Research keeps demonstrating that exercise can help to level out the emotional state and is imperative to copying at this time.
An area parents struggle with is finding the time to exercise - but there are ways to do exercise at home and no matter what age the kids are they can be a party to the activity. Not only is it a great bonding exercise but you are also being a role model in showing that exercise is important for mind and body….
Exercise also helps to increase the rate of postnatal recovery, improves muscle tone, circulation, digestion, mood, sleep patterns and so much more. (The list is endless)
As a result of CO-VID19 gyms and recreational centres have closed resulting in all needing to exercise at home or in their local park. Just because you are at home doesn’t mean you need fancy equipment to get in a resistance workout. By creating a HIIT style workout you can get a whole body, sweat producing workout that can be changed daily to keep motivation high. Ours normally consists of 6-8 exercises. We do 40-45 sec of work and 15 sec rest- with 30 sec recovery at the end of each circuit.
For example a leg focused workout might look like this:
7 exercises: Knee up, Plank, glute bridge, donkey kick, fire extinguisher, grapevine and sumo squat pulse. 45 sec work, 15 sec rest=7:30 one circuit. (2 circuits =15 min, 4 circuits=30 min etc)
People are also struggling to get equipment because demand is high. The other day we saw a kettlebell advertised for $260…Just because you don’t have equipment or can’t buy at this time doesn’t mean you can’t do resistance workouts. Here are some ideas for creative ways to make your own equipment:
- An upside down saucepan can act as a mini step- use it to do toe taps, travelling pushups, around the world, knee up etc
- Filling an old cushion cover with triple bagged sand/potting mix can be a medicine ball substitute- lift above head, slams, press ups- chest, squats with hugging weight, sit up with weight, lunges etc
- Fill a backpack with those extra cans that you now have stockpiled- all sorts of weighted exercises can be done- walking lunges, squats, bicep curls, press, farmers walk, tricep extensions, jump over burpees
- A chair- tricep dips, step ups, mountain climbers
- A bucket filled with water- 1 L = about 1 kg
- Use chalk to draw an agility ladder - great for cardio speed work , jumping, quick feet
Including your children in your workout is also a possibility.
Why HIIT Is A Great Option For Time Poor Mums
How would you feel if I told you, that you could do a 15 minute workout anywhere at any time at any stage of your fitness journey that could burn a large amount of calories and did not require equipment?
Well the training method called HIIT offers you exactly all of that.
Hiit Style training is a great introduction if your looking to come back into fitness or it’s a great challenge if you’re a seasoned exerciser.
Here are the benefits of Hiit Style Training –
I have put them in order of what I know are the biggest concerns mum's have when thinking about Hiit Style training -
1 – I’m not fit enough to do Hiit
Perfect for all fitness levels.
If you’re a mum and you're just thinking about where to start with the whole exercising thing as you want to start feeling good again, Hiit training can help. You start with a 15 minute workout and you will notice in a short amount of time you can increase the length of these.
HIIT workouts offer experienced or fit gym goers a new challenge, and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone with the shortened rest phases.
2- I don’t want to train at a gym
You can do it anywhere
HIIT is such a simple concept of work phase and rest phase, you can take it anywhere with you – to the kids park, the gym floor, the beach, your lounge room or a hotel room on holiday. And you can choose the exercises that you have enough space to complete!
3 - I have no time to think about exercising even though I know I should
HIIT is great if you have a limited amount of time to work out. You don’t need to spend hours in the gym to reap the benefits of regular exercise and Hiit helps play a huge part in this.
- 4. I don’t own any equipment
No equipment required
HIIT workouts are so great as no equipment is required. All you need is a little bit of space. HIIT workouts can focus just your own body weight, so any workout that gets your heart rate up quickly such as plyometric, high knees, and jumping jacks can be implemented into a HIIT workout. particular muscle group – and of course if you have any injures regressions of all movements are available and still great to use.
5.. Will this help me lose this baby weight
Burns calories and helps with fat loss
The harder you exercise the harder your body has to work to fire up those muscles. Hiit is challenging for the body as you are pushing yourself through each working phase.
6 . I am more interested in making sure I can run with my kids
Great for cardio conditioning
During the high intensity periods (working phase) of exercise, HIIT takes you into an anaerobic training zone (where your body's demand for oxygen exceeds the oxygen supply available).
With consistent training in this zone, you will be able to out run your kids and be able to show them up in no time.
Article written by Cass Wilson, Mum of two who runs and co-owns HIIT That Group Fitness in Perth.
She is on a mission to help women to take better care of their bodies, and give them the confidence to get stronger both physically and mentally as their embark on their journey as a new mum. She has a special interest in pre and postnatal woman and is passionate about educating them on how to lift weights and exercise correctly,