Routines at home to stay active

After training at home, with tutorials or virtual meetings, home-led courses are once again becoming important.

This trend, experts say, will continue in 2021, because although fitness centers have opened, people still fear the novel coronavirus.

Home visits, coach Mariola Cuenca explains, are carried out under strict biosecurity protocols: they wash their hands, wear a mask, take their temperature and are two meters apart. In addition, the monitor disinfects their shoes before entering the customer’s home.

The trainings are designed according to the needs of each person: some seek to be active so that in the event of contracting the virus, they can recover easily. Others, on the other hand, focus on strengthening their muscles to cope with telecommuting or virtual education days.

However, Cuenca points out, there is a greater interest in losing weight. Both men and women are determined to return to the measures they looked like before the pandemic.

Each meet lasts between 60 and 75 minutes, including warm-up and stretching. This period may be extended in specific cases.

Classes can be daily, but generally coaches design a plan that includes three visits per week. The students are in charge of setting the time.

Sandry Hidrobo, trainer and physiotherapist, for example, starts with his personalized lessons at 6:00 a.m.

He works with several executives who, after sweating, continue their activities.

In home training, professionals prioritize working with weight or with resources that make practice difficult. Elastic garters or dumbbells are some of the alternatives.

The incorporation of weight is gradual, especially for beginners.

The student takes care of cardiovascular work – walking, jogging, pedaling, jumping rope, with prior advice from the instructor.

They are responsible for setting the times and intensities, and remembering the importance of proper rest.

Overtraining, explains sportsman José Reinhart, increases the risk of injury. A muscle recovers efficiently in 48 hours.

Activations are usually done inside the house, although the common gym – booked in advance – and open spaces such as terraces and parks are also options.

When the student lacks equipment, instructors are tasked with mobilizing dumbbells, bars, discs, although Hidrobo points out that people can stay in shape by working out with their own body weight. The key is to have the right advice throughout the process.

In addition to exercise, the coach can support the nutritional process proposed by the nutritionist.