Now that we live at home it is good to find ways to keep fit.
And because of the pandemic and coronavirus you do not always need a treadmill or a road to run, these five alternative exercises will help you stay in shape without running!
If until now your only workout was running, you only trained specific muscle groups.
And maybe these muscle groups that train while running were getting stronger in the beginning, at some point and then comes satiety.
These alternative exercises instead of running will help you exercise your whole body and keep fit.
1 Step ups
Quadrupeds, thighs, gastrocnemius, glutes work out vigorously with the step ups and can be used for physical condition and strength.
All you need is a wooden box. Use it to do a series of step ups that will prepare you to run uphill.
If you want a steady workout that lasts 30 minutes, select songs from a playlist, warm up with some stretching and on-the-spot running, and then do 1 minute of step ups, 1 minute of another exercise, such as jogging or jumping jucks, to maintain your heart rate is high.
You will do the hardest workout of your life for 30 minutes.
2 Rope
Similar to step ups, the rope is another great quick alternative exercise for training.
Start with a warm-up by doing a quick set of dynamic stretches or a bit of yoga, then do a rope for a minute, continue with another exercise, such as walking shows or air squats, for another minute and then another exercise such as a board or push ups. Repeat this 3 minute series for 10-15 times and you will feel like you ran 10 kilometers!
3 Static bike
When you start cycling, you use muscle groups in your legs and torso, which do not work out with running but make you a stronger, more efficient and faster runner.
If you already have a stationary bike, maintain your heart rate by pedaling quickly for 1-2 minutes, then gently for a minute and repeat for several cycles.
Start the bike with a target of 90 rpm (round per minute – spins per minute) with easy resistance-speed.
As soon as you manage to catch this rhythm, put more resistance-speed and stay at the same rhythm. Do not forget to warm up and recover.
4 Yoga for runners
There are many free videos available online to follow. Your body will thank you for practicing yoga.
But what kind of yoga to choose? Vinyasa helps to improve kernel stability, which is important for runners.
The traditional Vinyasa activates the aerobic part of the exercise – thanks to the constant movements – while at the same time you will train all your muscle groups. This way you achieve both relaxation and fat burning.
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5 Weight Exercises
Last but not least to do aerobic training without equipment and without running are the weight exercises.
These exercises are easily scalable, convenient and low impact, which means you can do them at home. All you need is your body and some space.
Weight training is also effective in burning calories and improving fitness.
You can perform them with high-intensity interval training to increase the strength of the body and the cardiovascular system.
Some of the best aerobic weight training exercises are knees high, burpees, jumping jacks, bends, push ups. The list is almost endless.
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