Written by Kaz Louise Stoner
Gyms and sports are up and running but we’ve learnt it’s best to prepare for the unexpected.
This is especially true when it comes to training and working out. Not training, as you used to and hopping right back into sports, is a dangerous game as a lot of deconditioning could occur during this time. The principle of reversibility in sports relates to the concept ‘if you don’t use it, you lose it!’
Whilst the internet has gotten rather crazy with DIY gyms and workout equipment, UM Futsal are here to provide cost-effective yet safe DIY ideas for working out at home.
TheraBands
The only piece of equipment we’d suggest you spend money on! It’s cheap to buy and is also one of the most versatile pieces of equipment you can have. TheraBands can be used for a variety of different exercises and different areas allowing you to have a more well-rounded workout in the comfort of your own home. TheraBands come in different colours which correspond to different resistance. TheraBands are extremely portable, take up no space at all and will last you a long time!
Water bottles
Water bottles are easily accessible and can prove to be quite useful as they make a good substitute for any weight required. Weight can be easily adjusted by removing or adding water or using a different size bottle. Because of their shape and size, water bottles will be ideal for upper body workouts but can work just as well for lower body exercises.
Backpacks
Time to swap out the books for your preferred weight of choice! Backpacks can come in handy when working out at home since its virtually a wearable, adjustable weight. As far as weight goes, fill your backpack with anything you like, or anything that fits, although we’d recommend using water bottles since you’d know exactly how much weight you’re putting in and can adjust accordingly. Backpacks can be worn on the back for lower limb exercises such as squats or lunges and can also be used to perform upper limb movements such as thrusters or bicep curls.
Swimming
As the weather gets warmer, swimming becomes more of an effective and viable method of cardiovascular exercise and endurance training. Oftentimes swimming also proves to be helpful in treating injuries and recovery as it involves no weight bearing on the affected joints. With regards to injuries, however, it’s always best to seek a professional medical opinion.
Stairs
Staircases are an easy way of having a higher intensity workout in a smaller space. Stairs can obviously make for a good cardio session and are extremely versatile in the number of exercises that can be performed. Some examples are inclined and decline push-ups, tricep dips, Bulgarian split squats, and so many more.
Laundry detergent bottle
If water bottles are your dumbbells, laundry detergent bottles are your kettlebells! The idea here is quite similar to using water bottles but the handles on detergent bottles prove useful for specific exercises and also offer better grip than water bottles. You can use detergent bottles for exercises like the deadlift, squats and even kettlebell swings. The fluid moving around inside even adds an extra challenge by working on stability and overall balance.
The great outdoors
Finally, our advice is, enjoy the outdoors! Having been stuck inside for a while, it’s important not to forget how beneficial working out outdoors can be! Get some fresh air and have your workout outside whether it’s a walk, a run or even exercises. Studies show that working out outdoors eases stress and boosts your mood while providing mental relief thus eases a lot of tension while keeping yourself physically fit!
We hope these tips have been helpful! For that extra motivation boost follow UM Futsal on Spotify where we have several playlists to keep you company and help you power through!
Check out UoM Futsal’s previous article!
