Staying Strong

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With all of the mayhem happening in the world it is important to stay strong both physically and mentally. Emma O’Connor shared some great tips about how you can stay healthy along with helping others stay healthy in her latest blog post. You can find this information at http://blogs.uww.edu/warhawkfitness/. With the expansion of COVID-19, it is important to social distance ourselves as much as possible. This means avoiding any unnecessary contact with other humans such as traveling, shopping, going to the gym, etc. Due to the recent closure of Warhawk Fitness and Aquatics facilities as well as the closure of many gyms worldwide, it may be hard to stay motivated with your fitness goals. Despite these facts, there are many ways you can get a great workout in right from the comfort of your home! Below is a variety of ways in which you can stay active while remaining healthy through social distancing:

● Go for a walk/run outside!
○ Although it is important to say home, it is always good to get some fresh air. As long as you are staying 6 feet apart from others who might also be outdoors, being active outside is not an issue. Walking/running is a great form of cardio exercise! This could be the main focus of your workout, a warm up/cool down, or just a way to clear your head!

● Complete a HIIT Circuit!
○ HIIT stands for high intensity interval training. HIIT is a great way to train a variety of different muscle groups while also engaging in cardio exercise as well. HIIT usually is not longer than a 30 minute workout, but will leave you drained by the end! You can find HIIT workouts via the internet, specifically YouTube. Below is a list of great HIIT workouts to try out!

■ https://www.youtube.com/watch?v=ml6cT4AZdqI

■ https://www.youtube.com/watch?v=1skBf6h2ksI

■ https://www.youtube.com/watch?v=cZnsLVArIt8

  • ●  Try out some core exercises!
    • ○  Core is a great way to get a workout in while focusing on a specific muscle in your body. Core is often low intensity and low impact, meaning you will most likely not hurt or strain muscles while training your core. Below is a list of great core exercises that will engage your abdominal region!
      • Plank
      • Shoulder Tap
      • Sit-up
      • Dead Bug
      • Leg Raise
      • And many more!
    • ○  Use the following link to learn more about the form of these exercises https://www.self.com/gallery/core-exercises-top-trainers-swear-by.
  • ●  Strengthen your muscles through body weight exercises!
  • ○ Many people, including myself, do not have access to workout equipment at home. However, exercises you would normal do with weights can easily be swapped out for simply your body weight. Because of this drop in weight, an easy way to get just as good of a workout with less weight is to add more reps into your workout! If you are looking to try some new body weight workouts check out the links below!

■ https://www.youtube.com/watch?v=qdnMChymGnk

■ https://www.youtube.com/watch?v=06msLl_wMtM

■ https://www.youtube.com/watch?v=zejHjXjhdiY

  • ●  Another great option is checking out the UW-Whitewater Fitness and Aquatics YouTube page to access an abundance of FREE home workouts. These at home workouts require no equipment and are available for you to complete at any time! Workouts will be dropped daily and will be a variety of cardio, strength, yoga, below the belt, and many more!
  • ●  If you are interested in a home workout with weights the UW-Whitewater Warhawks Fitness and Aquatics YouTube page will also be featuring a Six Day Split. This Six Day Split is a weighted workout plan. This another option for an at home workout if you have weights available to you at home. This workout plan will be led by Lucas Hines, a certified Warhawk Fitness Personal Trainer!
  • ●  Use the link below to access both our YouTube health and fitness vlogs and our featured Six Day Split:
  • ○https://www.youtube.com/channel/UCj4ln8nGu5X36queffEI0CQ
  • As you can see, there are so many options to choose from when it comes to working out at home. Remember to stay healthy and stay inside! Social distancing is crucial at this time.

Working out is a great activity to not only keep you busy at home, but also keep you healthy both physically and mentally.

Do not get discouraged.

Cora Shircel



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