30 minutes of exercise per day can boost our general health and fitness. At-home workouts are definitely good choices for you when you are staying at home.
Suitable Body Condition
Before doing exercise, you need to make sure that you are "safe". Check with the PAR-Q & YOU, and please seek for doctor's consultation if you have a "YES" to one or more questions. "Love Sports, Play Smart".
Link: PAR-Q & YOU
Type of Exercise
You make your own choice on the type of exercises, such as yoga, stretching or even High-Intensity Interval Training (HIIT). Based on your training objective, you can select the correct type of exercises, including Aerobic, Muscle-strengthening, Stretching and Neuromuscular. Below is a good reference for you to have a better understanding.
Link: General Principles of Exercise Prescription
Start with something EASY
SSC has organized online fitness sessions on a regular basis. The session will show you simple home-based exercises which are very easy for you to handle. You can receive the course information from ILP email announcements. Below are highlights from the previous sessions.
In addition, you can easily find some interesting recommendations through the internet. Below are two nice sharings with you!
- 12 easy exercises to do in bed to reduce fat
- 5 exercises that will transform your body in just 4 weeks
Workout Tuesday Channel from the Hong Kong Sports Institute
YouTube Playlist (Acknowledgement: Hong Kong Sports Institute)
ACSM 7 mins HIIT
According to the American College of Sports Medicine (ACSM), 7 mins of HIIT would be a good option for a home-based setting. Beginners should increase the duration and intensity gradually.
Link: Time Saver: High Intensity Fitness Circuit in Minutes
Reference: ACSM’s Health & Fitness Journal®. Kilka and Jordan, High-intensity circuit training using body weight: maximum results with minimal investment. 2013; 17(3):8-13.
- American College of Sports Medicine (ACSM)
- Hong Kong Sports Institute (HKSI)
- Hong Kong Physical Fitness Association (HKPFA)
Physical Education: Tel: 2616-7301 | Email: osa-pe@LN.edu.hk
(Services Hours: Mon to Fri: 9:00am -12:30pm; 1:30pm - 5:21pm)