Self isolation workout tips from Premier League expert amid coronavirus chaos

Coronavirus chaos means most of the population are now self isolating at home.

To make matters worse, all football has been postponed until at least April 30.

Premier League clubs are keen to keep supporting fans stuck behind closed doors, though.

With gyms now also shut Crystal Palace have dished out some top fitness tips to keep people active during these tough times.

Adults ideally need 30 minutes of exercise per day and children should aim for 60 minutes.

Staying indoors makes things more challenging, but Palace have published some brilliant exercises that can be done from the comfort of your own home.

Palace’s Head of Sports Medicine, Dr Zafar Iqbal, recommends doing each activity for 20 seconds and then resting for 40 seconds.

It’s then suggested that fitness fans move on to the next activity before repeating the different exercises for a total of 15-20 minutes.

Iqbal wrote on Palace’s official website: “Once you become more used to it then increase the activity by five seconds and decrease the rest period by five seconds so the total time of each exercise and rest is always one minute.

“Once you have reached 40 seconds of exercise and 20 seconds of rest then you can look at increasing the total duration of activity.”

Palace add that this is general advice and not recommended for those who haven’t undertaken any physical activity before or have underlying health issues.

Exercises to try out

  • Star jumps
  • Squats / sitting up and down from a chair
  • Running on the spot
  • Press up (can do on the knees if you cannot do a full press up)
  • Core plank hold
  • Stomach crunches
  • Mountain climbers
  • High knees running
  • Shadow boxing while running on the spot

Prime Minister Boris Johnson forced all pubs and restaurants to shut on Friday night as the UK looks to halt the spread of the potentially deadly disease.

The PM explained that the order would "put the country in a better and stronger position and we will be able to save thousands of lives".

"You may think you are invincible, but there is no guarantee you will get mild symptoms, and you can still be a carrier of the disease and pass it on to others,” he added.

  • Premier League
  • Crystal Palace FC
  • Coronavirus

Source: Read Full Article