Exercising at home when self-isolating

Today we are sitting down with personal trainer Jamie from Forge Warehouse Team to discuss working out in time of Covid_19. Fitness and exercises are key to keep a good physical and mental health but might feel daunting when at home.

  • When is the best time to exercise during the day?

If you are a morning or evening person this will have an impact on energy levels. You should workout when you feel you have the most energy. I personally like to get my workout done first thing in the morning. It’s a great productive start to the day and I can ride the endorphins for the rest of the day. Motivations leads to actions meaning I tick off more items off my to do list early in the day. Top tip, set a time and stick to it rather than just saying that today I am going to complete a workout. Rather tell yourself that today at 9 am I will complete a workout. Hold yourself accountable to this.

  • How often should I exercise per day and for how long?

Depending on the amount of time and intensity you train at you can train every day, every other day or 3 times a week. We should aim to workout and keep the heart rate higher than resting for at least 30 minutes per session. Depending again on your level of fitness once a day is great. Another target you should have each day is getting your daily step count over 10 thousand.

  • Can you repeat the same exercise routine every day or should you alternate between cardio and slower sport?

You can repeat the same workout for 4 to 6 weeks and then you should try and adjust the workout to keep it challenging and motivating. If you are training regularly you can split the workouts, upper body / lower body dominant sessions and then higher cardio session. If you are training for a specific sport / event try and included movements that will support this sport / event.

  • What is your exercise routine?

At Forge we specialise in functional fitness; making you better at every day movements in life. We use no weight machines, more free weights and full body movements. This is what I would recommend.

  • Are there any exercises or is there a routine that you can recommend to our customers?

The best exercise routine is one that you can complete. Choose one that is not complicated and that is within your capabilities. You can make the routine you choose more challenging by adding another round, more repetitions or completing all repetitions slow and controlled (at half speed). Rather than trying a new workout that is more complex. For example at Forge we structure our sessions into upper body / lower body dominant, full body, core and stretch. We work in 4 week blocks increasing the intensity and developing the movements each block.

  • There are so many routines available online; how to select the most appropriate?

Find someone you trust, someone that does not over complicate workouts or uses terminology that you don’t understand. A programme where you can interact with the coach and ask questions, check your technique for new exercises and adjust the programme according to your individual needs.

At Forge we have an introductory 4 week online training programme. This includes up to 7 workouts a week. These workouts are split into upper body / lower body dominant, full body, core and stretch. This programme is targeted at all levels of fitness and abilities. The workouts and delivered to you through and app straight from you phone, tablet or laptop. Included in this app is a messaging board so that you can contact your coach with any fitness related questions at any time of day. Please don’t hesitate to get in contact if you are looking for more guidance or a structured training programme.

Jamie & Team Forge

Email: [email protected]

Instagram: @forgewarehousegym

Facebook: @forgewarehouse