We have entered the Dog Days of Summer here in the Valley. Between quarantining, protests and the excessive heat index, many of us are going stir crazy, missing our neighborhood walks, hikes, runs and bike rides. However, not all is lost being stuck inside.
Korey Martinez, Fitness Technician and Wellness Instructor at Paradise Valley Community College’s Fitness Center, offers some great ideas on continuing to sweat it out and clear our minds in the comfort of our own homes.
First off, the PVCC Fitness Center has several PED courses you can earn college credit for. These one or two-credit classes include daily live online workouts and the option for individualized instruction and personal training. For class information, click here.
Martinez also suggests surfing the web to find a plethora of exercise routines, or try streaming services, both of which offer varying difficulty, length of time, and more. Some suggestions include Amazon Prime Video, YouTube, Facebook, PVCC FC, IG, EXOS.
“Find a workout or class that you will enjoy and keep you exercising consistently, and make sure the instructor is credible, similar to PVCC’s instructors, certified by a major fitness certification (ACSM, NASM, NSCA, or ACE), as well as have a bachelor’s degree within or similar to exercise science,” said Martinez.
To get you started, here are some ideas:
- First and foremost, before doing any exercise, make sure you are in a safe area that has enough space.
- If you are only going to do only a few exercises, deadlifts and squats are the most functional and effective exercises anyone can do. They involve a lot of muscle groups and provide strength in areas where we need it most.
- Other props around the house that can be utilized for fitness are chairs or couches for step ups and plyometrics, patios for pull ups, broomsticks and ropes/leashes for range of motion movements, and balls (tennis, lacrosse, softball) for massage tools.
Martinez said that simply using your body weight is the most essential tool and still makes exercising challenging. If you need to add weight, anything around the house that is safe can be used. Get creative - milk jugs, water bottles, canned fruit or vegetables, and laundry jugs are just to name a few.
Lastly, don’t forget to hydrate! Especially here in Arizona, it’s important to drink plenty of water, and even more while you're exercising. Experts recommend one-to-two liters a day regularly, and an additional one-to-two liters per hour if you are outdoors.
Make sure you are replenishing your electrolytes as well by drinking sports drinks, coconut water, or eating various fruits and vegetables that contain natural electrolytes. Some suggestions include celery, cucumber, cantaloupe, and watermelon. Electrolytes help the body absorb water.