Training in times of coronavirus is a complicated mission, but not impossible! I have discovered Exercise Snacking , the method popularized by Elsa Pataky and which consists of distributing short workouts throughout the day . I have designed a routine of small sports "snacks" and I distribute them throughout the day. You won't believe it… It works !!
When I realized that I was going to spend several weeks homebound telecommuting, taking care of my two children and supervising their homework, I almost suffered an anxiety attack. "Let's see where I can now get 60 minutes a day to continue practicing some exercise without the children dismantling my house!" I thought, putting my hands to my head … Maintaining my daily workouts seemed like an impossible mission. . But no!
What is Exercise Snacking
You are not going to believe it but I have found a way to be active without neglecting my obligations and, most importantly … without dying trying! Obviously I cannot train for an hour at a time but I am managing to keep the scale at bay and not lose my muscle tone thanks to Exercise Snacking , the method with which Elsa Pataky manages to show off that heart attack body.
Keeping the distances –one is quite far from having the great Pataky guy–, I will tell you that I am loving this sports routine that consists of doing very short workouts and distributing them throughout the day.
I am lucky to have a sister who is a personal trainer (@nenamamifit on Instagram), so I threw the video conference to ask her opinion. “It is an ideal method for beginners and people who do not have much free time to go to the gym or are unable to follow a long and tedious sports routine. I recommend it to many of my clients, especially during vacation periods , ” he told me.
“By dividing the work into different batches, you speed up your metabolism and exercise different muscle groups almost without realizing it. Two tips: dedicate 10/15 minutes at a time to a cardio session to keep your heart active and never do sports right after eating ”.
With such good references, I decided to design my own training plan , adapted to my new routines. It is clear that you always have to reinvent yourself and even more in times of coronavirus …
This is my new exercise routine Exercise Snacking
How do I do it? Very simple: I save time to the maximum and take advantage of any moment to be active.
- 15 minutes of cardio to start the day. I usually get up at 7:30 am and my body screams for some activity to "restart." The children are still sleeping, so I have a break to get on the elliptical for 15 minutes or follow one of the aerobic routines of Patry Jordán. It is a great way to start the day full of energy and good vibes.
- One dose of squats while brushing my teeth (9 minutes). After taking a shower and having breakfast, it's time to brush my teeth. That's when I take the opportunity to do squats. I know that moving too much on a full stomach is not highly recommended, but I do one roll of 25 normal squats, another of 25 double squats, another with 20 side kick squats, and a last one of a one minute squat. In total: 3 clock minutes that I repeat three times a day (every time I brush my teeth).
- Sit-ups while my mid-morning snack warms up (8 minutes). In the middle of the morning I make a paroncito to have a coffee and I take the opportunity to do sit-ups while the milk is heating. I have learned one of the short routines of Patry Jordán (it lasts exactly 8 minutes) that works great for me to activate my abdomen without having to stretch the mat or throw myself on the floor.
- A few burpees while I prepare food (2 minutes). Nothing like a few burpees to loosen up and work up an appetite. While I put the food on the fire, I mark two runs of 1 minute each.
- Some arms in the afternoon (10 minutes). Around 6:30 p.m. I usually leave the computer on "stand by" to play for a while with my children, but first I take a little time for myself. I grab some dumbbells or a few bottles of water and exercise my biceps and triceps for 10 minutes. Sometimes I get the kids to come with me, so it becomes a useful and fun time for the family.
- Streching at children's bath time (15 minutes). Around 7:30 p.m. it's time for the kids' bath. They are not very small, but they still need supervision, so while I let them soak, I put on music and do different stretches for a quarter of an hour.
- 10 minutes of Mindfulness to end the day. When I get the children to bed, I have just enough strength to finish the day. That's when I connect to Petit Bambou and put on a 10 minute relaxation session. Take a look at these 15 easy mindfulness exercises for beginners.
If you count, between some routines and others, when I go to bed I have added more than 60 minutes of physical activity almost without realizing it. Incredible true?
What are the benefits of Exercise Snacking?
After 10 days of confinement, I can tell you that I have not gained a gram or lost muscle tone . What's more, I would even say that I am more toned. Under normal circumstances, I spend about 40/45 minutes doing cardio and another 15 to working one area (arms, legs, buttocks or abdomen). Now, with these "sports pearls", I exercise almost all my muscles daily and I notice my abdomen and legs somewhat more defined.
- In short: when the state of emergency is lifted and I can return to normal, I will be better than ever. Let Pataky and Patry Jordán tremble! (hahahaha, what more would I like …). I recognize that I am looking forward to getting back to normal and getting back to my usual workouts, but I will try to maintain these new fit habits because they really cost nothing and are very noticeable.
Don't miss out on these Instagram and Youtube accounts to do sports at home and keep fit during confinement.
