Not easy to keep in shape during confinement. Yet this is essential. Guillaume Pourcelet, PE teacher at the Octave Géard College (Paris), gives us some simple exercises to do at home to keep in shape and morale.
- During confinement, 15 to 30 minutes of physical exercise a day can relieve stress.
- Cardio-training and sheathing are effective against the effects of a sedentary lifestyle
During the period of confinement, playing sports is essential to keep in shape and relieve stress. Guillaume Pourcelet, PE teacher at the Octave Géard college (Paris), gives us some advice to keep your spirits up and exercise. Not everyone is lucky enough to have a nearby sports teacher who can give lessons from the roof of their building like in Spain, south of Seville.
A class of gym para los vecinos ???????? pic.twitter.com/3cbkMU91G2
—awesome (@Rous4000) March 14, 2020
Why is it important to stay in shape during confinement?
In terms of health, the WHO recommends 30 minutes of exercise every day. When you stay at home, you become sedentary and you have to keep in shape. It allows to evacuate the stress, to have less problems at the cardiac level. Mental level, it makes us think of something else, it takes us out of the routine. If you do not practice any physical activity, the risk is also to keep too many toxins. Over a month or two, the risk also comes from what you eat. You have to pay attention to your eating habits during confinement.
How can we stay in shape during confinement?
You have to do cardio. If you are at home, you have to do flexions, crossfit. The ideal is to go out for a run, not even for long. The best way to maintain a certain rigor is to set goals with a training book and a number of repetitions to do. Having a stopwatch is good too, it helps to keep this rigor. You have to keep a small schedule, not necessarily very tough, but it allows you to maintain regular activity. As with any sports session, you must start by warming up and go gradually to increase in intensity and end with stretching. Sheathing is a good activity to fight against back pain which can occur since everyone will stay in front of the screens for a long time. You have to air it out quite often and you can even play sports with the window open. It allows you to escape and have the impression of being outside. As there is nobody outside, even if we are in town, there is no noise. It also helps to refresh the body and improve its performance.
Do you provide a program for your students?
Yes, I will set up a program. I will recommend to them what we do in class, such as crossfit or other activities that do not require equipment. I’m going to make them a list of exercises to do with your body weight, like planks, sit-ups, push-ups.
How much physical activity per day is recommended?
The ideal is to do an activity for at least 15 minutes, and the best is to do 30 minutes of exercise. There are a lot of people who have knee pain or something else, walking a little without forcing it is already good. The goal is heart rate. To help stay motivated, the best thing is to do playful exercises. For example, to find out if we are doing an activity that makes us work our cardio enough, we can ask our parents or spouses to write a long enough sentence and if we manage to read it aloud without being out of breath, it means that the ‘we haven’t worked enough.
.
