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Fitness When the Gym is Closed

30x60-multi-sport-near-Bulverde Grand Slam Multi-Sport Court Near Bulverde

Going to the gym is an important fitness routine for many people. It is also a social outlet for many—one that is sorely missed in this time of “social distancing.”

Although it may be impossible to replicate all of the benefits that a fitness center provides, it is possible to get or stay fit at home—even without a lot of equipment. If you have a backyard Sport Court from Grand Slam Courts, it is even easier to stay fit at home.

Exercise physiologists identify five elements contributing to overall fitness:

  1. A warmup
  2. Some kind of cardiovascular or aerobic workout
  3. Resistance (strength) training
  4. Flexibility exercises
  5. A cooldown

A warmup could be as simple as an easy walk around the yard or an easy bike ride around the neighborhood. Or try shooting hoops for a few minutes, changing your position with each shot.

For a cardiovascular workout, jumping rope on your SportCourt or doing sprints across the tennis court will suffice. Or up your tennis or basketball game enough to get your heart rate up. That is the most important element in cardiovascular fitness.

There are many ways to create a resistance training effect. Use the weight of your own body and do squats, crunches, or lunges. Or use resistance bands to build strength and muscle tone.

Floor stretches or yoga poses are great for building flexibility. These can be done anywhere, but the surface of a Sport Court offers enough cushioning to be ideal if you do not have a mat.

The cooldown should be similar to the warmup and should continue long enough to bring your heart rate down to its resting level.

Exercise experts recommend that beginners aim for about 30 minutes of cardiovascular work 3 times a week, and 20-30 minutes of strength training 3 times weekly. You do not need to do both cardiovascular and strength work on the same day.

Start slowly and build the amount of time and the intensity of your workout. If you begin to experience pain in joints or muscle groups, back off your routine to give your body a chance to heal.

One of the challenges to working out at home are distractions. The phone, kids, TV, Internet, etc. can all pull a person away from their exercise routine. If so, try exercising in the backyard, or on your backyard Sport Court. The distractions can be kept at a minimum, and you can enjoy the extra benefit of sunshine and fresh air.

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