Laziness to go to the gym in this cold? See a workout to do at home

With temperatures below the double digits, the willingness of many people to go to the gym or the park to exercise is going down the drain. But it is possible to do this at home using only your own body weight.

According to José Carlos de Freitas Batista, professor of the Physical Education course at Universidade Metodista de São Paulo, our body is one of the most efficient pieces of equipment, it is always available and the cost is zero – which is welcome in times of tight budget.

Among the benefits of exercising in the cold, the professor points out the cardiovascular improvement and maintenance of muscle tone to support day-to-day activities, in addition to the well-being that exercise promotes.

“What matters is the frequency. At least three times a week. Another advantage is that you determine the time according to your goals. 15 minutes a day is enough”, he says.

But before you go out doing exercises out there, it’s good to be careful.

“Respect your body and its limitations. Start with simple and easy-to-perform exercises”, guides Batista.

Among other precautions are gradually increasing the complexity of the exercises and also the frequency.

“Don’t give up. Before the drug, there is prevention and physical activity is proven to be the greatest prevention”, points out the professor. Finally, look for a doctor you trust and the guidance of a Physical Education professional.

Personal trainer Márcio Lui, who promotes workouts on Instagram and on his YouTube channel, also highlights the importance of mental health.

“It’s very important to keep our body moving, both for our physical and mental health. And for that, you don’t need any excuses, because in a few minutes you can work your whole body indoors”, he said.

If you’re excited to exercise at home during this cold season, check out this workout developed by Lui.

start with stretching

There are 4 exercises that must be done for 20 seconds.

Opens and closes the arm: standing, open and close the arms in front of the body at a slow speed

Calf: support yourself against the wall, stand on your toes and then return to the starting position.

Side squat: With feet hip-width apart, take a wide step to the right side and lower your torso, in order to flex your right leg and keep your left leg straight. Hold the position for 20 seconds. Then return to the starting position and repeat the movement in the opposite direction.

low skipping: just do a standing run raising your knee to hip height. Ideally, keep your arms bent at your sides at a 90-degree angle.

now the training

Beginners should do the exercises for 20 seconds, repeating them twice. At the end of each series, the rest will be 1 minute. Already those who are up to date with the workout, the series can be repeated 3 to 4 times and each exercise should be done for 30 seconds, resting for another 30 seconds for each series.

Forward and backward run: run, taking 4 steps forward and come back, taking 4 steps back.

Low plank: Get into a push-up position, on your stomach, keeping your palms and feet planted firmly on the floor. The legs must be extended, without touching the knees to the floor. Keep your back straight and your core muscles tense. Don’t let your head or back drop. Stay like this for the time indicated for your category.

​Polyslipper: spread your legs with your feet slightly pointed out. Then open and raise your arms until your hands point upwards. Jump synchronously, opening and closing arms and legs.

Squat: while still standing, spread your legs, keeping your feet flat on the floor and open at shoulder height. The knees should be flexed while the hip is pulled down until it slightly exceeds the knee line. Don’t forget to push your glutes back.

Alternating lunge: standing, step forward with one leg. Márcio indicates that the hands stay on the waist to have more balance in the movement. Bend your front knee and lower your back knee towards the floor. Ideally, bend your knees so that your back leg forms a 90 degree angle. Return to the starting position, change the position of the legs and do the movement again.

“Avoid stretching completely so as not to lose tension under the muscles”, guides the personal trainer.

To finish…

Do another set of stretches, this time holding each position for 30 seconds.

Hug your knees: lie with your back on the floor, bring both knees to your chest and hug them to feel the stretch in your lower back.

Reaching the Feet: standing, try to reach your feet without bending your legs

Quadriceps: still standing with your feet hip-width apart, hold on to a chair or wall with your right hand. With the right knee slightly bent, hold the left foot with the left hand, pulling the heel towards the buttocks. Keep your knees in line.

Calf: stand in front of a wall at a distance a little less than an arm’s length. Support your palms on the wall. Place the ball of your left foot on the wall while keeping your heel on the floor. The other leg should remain straight, with the right foot a few centimeters from the left and fixed on the floor. You need to feel the stretch in your calf.

Neck side: with the help of your hands, pull your neck to one side and then to the other.