If you don’t live under a rock, you are aware of the virus COVID-19 and the effects it has caused on everyone’s lives and some of us are facing a home quarantine due to it. That means no going out, in most cases no office and for some of the fitness enthusiasts NO GYM or access to any training equipment. Well we have a solution that would provide you with insight and may help you solve your training problems.

Missing out on Resistance Training at your gym due to quarantine

  1. Most of us think of taking a long break from training as losing all the hard-earned muscle mass but that is not the case as is proven by study done by Ogasawara R and colleagues 2013(2) and study by Seaborne RA and colleagues 2018(3).Both studies show that the gains that are lost during the detraining phase are easily and quickly regained once the retraining starts. Check images for reference.

Research data for "Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy"

  • * =Significantly greater than baseline
  • **=Significantly greater than after the initial loading phase
  • Loading = Initial Training Phase, 6.5% increase in muscle mass from the initial starting point
  • Unloading = Rest phase or Un-Training phase, 7 weeks for this study. Decrease of muscle mass by 4.6 ± 0.6%
  • Reloading = Retraining phase after the rest or Un-Training phase, 12.3 ± 1.3% increase in muscle mass

Points to keep in mind while working out at home

A Study by NOBREGA and colleagues (4)shows  that training with lower loads like 30% of your 1RM(rep max), can build muscle just a well as heavier loads like 80-90% of 1RM as long as the number of sets and hard reps are equated and each set of the lighter load is taken to near failure. Since it is difficult to generate the same type and amount of stress while training at home, it is important to keep these points in mind to make most out of your training session: –

  1. Full body workouts performed 3-4 times a week with 3 sets, 1 exercise variation of a muscle group to be performed.
  2. And taking sets close to failure point. Not to be dependent on the number of repetitions but to assess the point of failure. This could mean that you may end up doing 30 – 35 reps of a movement to reach near failure point

As for full body home workout there are multiple trusted and reliable preachers that already have shared their programs for it. It would be better for you to identify and choose the one that suits you best and does use the equipment that you have at your home. Here’s an article that would help you find the right home exercises for you.

Tips on how to effectively workout at home

Keeping all the points in mind it is very important to be aware of the precautionary measures that are being provided by the Authorities to control the outbreak and spread of the virus. We have mentioned some of them below: –

  • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.

To get specific recommendations and information on COVID-19 we would suggest to go these websites :- http://cdc.gov, http://who.int, https://www.mohfw.gov.in/

In the end we would like to mention as a Disclaimer that we are not an expert in the matters of Infectious Diseases, we are just trying to spread the information given out by the reputable authorities. Please visit the sites mentioned above for any further confirmation in that matter.

References

  1. MASS Research Review
  2. Seaborne RA, Strauss J, Cocks M, Shepherd S, O’Brien TD, van Someren KA, Bell PG, Murgatroyd C, Morton JP, Stewart CE, Sharples AP. Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy.Scientific Reports. vol. 8, Article number: 1898 (2018)
  3. Ogasawara R, Yasuda T, Ishii N, Abe T. Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training.Eur J Appl Physiol. 2013 Apr;113(4):975-85.
  4. Nóbrega SR1, Ugrinowitsch C2, Pintanel L1, Barcelos C1, Libardi CA1.  Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength. J Strength Cond Res 2018 Jan;32(1):162-169