With all the additional snacking and eating at home during this lockdown, it is inevitable that you will be gaining weight. Therefore, get up and MOVE!
Fitness trainer with 8 years of experience and 2-time IRONMAN triathlete Karen Siah lends us her expertise on how to get moving at home with everyday items.
ToughASIA: What everyday items (or even body weight) can be used as workout tools to focus on strength and conditioning, and cardio activities?
Karen Siah: Runners and triathletes do not tend to focus on strength and conditioning, which can definitely give you that extra edge on top of your endurance training. Personally, I think body weight exercises are more than sufficient to get your heart rate up and fine tune your stability, range of motion as well as core strength.
Anything from a 1.5L water bottle, 5 or 10kg sack of rice to carrying your own baby can be used for a simple resistance training.
ToughASIA: Can you give us some examples of home workouts?
Karen Siah: I think now is a great time to work on core strength; so V-ups, bicycles, oblique crunches, planks are all great exercises. For some cardio, the stairs are amazing for upping your VO2 Max as well as strengthening your lower body muscles.
ToughASIA: Any additional tips you would like to share?
Karen Siah: Stay hydrated. Working out in your own home can sometimes be warm and humid if you are used to working out in an air conditioned gym. Use time-based HIIT exercises to get your adrenaline fix.
Alternatively, if you just want to reset and take a break, now’s also a good time to stretch and rejuvenate.