In the midst of the corona virus (Covid-19) global disaster, which has seen a few countries imposing national lockdown policies, including South Africa – qualified fitness expert, Amos “Mandla” Nhleko shares simple ways of staying fit while in quarantine.
By: Blacklight writer & Amos “Mandla” Nhleko.
Its day two since South Africa went on a 21-day lockdown, in efforts to manage and curb the spread of the Covid-19 virus.
Read More: Covid-19 Symptoms
The reported positive cases in the country are currently over 1 100, and one confirmed death.
Citizens are urged to follow the Covid-19 prevention health regulations – which include social distancing, washing hands with soap and using a sanitizer.
The 21-day national lockdown has forced many gyms goers, fitness enthusiasts and athletes to resort to working out from home and maintaining “social distancing”.
Mandla Nhleko says the Covid-19 lockdown has deeply affected the fitness industry, both financially and psychologically.
He explains that for some gym serves as an alternative method to deal with stress, depression, anxiety, and [improved] moods.
The trainer has now resorted to practising only online. “Platforms such as YouTube, Facebook, Instagram and Whatsapp have proven to be quite effective,” he says.
“However, the lockdown will have a bigger impact on our businesses since face to face consultations are crucial in our field, and also taking into consideration that some clients may have limited access to internet and fitness equipment.”
The trainer shares that there are many ways to make working-out fun and effective while staying home and maintaining “social distancing”.
“People must find ways to keep moving within the confines of their homes,” explains Nhleko. “There are so many physical activities that can be performed wherever people are stationed – they just have to be spontaneous.
“For an example, you can do physical activities, like sports (soccer, basketball, netball, body weight exercises etc.) with your loved ones or domestic chores.
He continues: “People can also look for fitness motivation online or on Television. Many fitness trainers have started doing live workout sessions on Instagram and Facebook.
“So you can follow trainers that inspire you, and plug into a community people also exercising while in quarantine. That can be a great source of motivation and social connection.”
Nhleko has a YouTube channel where he posts some of his favourite workouts.
He shares a wide variety of simple but effective workouts that people can practise wherever they are.
Watch: Full body work-out while in quarantine.
Examples of simple exercises that he says you can practise while in isolation:
He calls this workout, the “21DL Workout”.
21 reps 5 sets of each exercise
Jump squats 21 reps
Push-ups 21 reps
Mountain Climbers 21 reps
Dips 21 reps
Jump lunges 21 reps per leg
Plank 45 seconds
Burpees 21 reps
“If you don’t have the luxury of owning expensive exercising machines, like a treadmill, stationery-bike (indoor-cycling) or chest press machine, find some household props or affordable home exercising pieces.
“You can use a flat bench, body weight, stability ball, dumbbells, kettlebells, yoga mat/exercise mat, cones, skipping rope etc.
“(In the coming days, I will also post various dumbbells and body weight exercises that you can practise at home.)
“If you don’t have access to dumbbells, get two 5 litre bottles and fill them with water, and use them as your weights.
Nhleko warns that it’s crucial to apply the proper and technique while working out from home.
*Technique is the way you perform an exercise in order target specific muscle groups.
*Form is injury prevention while exercising [from home.]
*If you are unsure about form and technique you can contact Nhleko on Instagram @365functionaltraining.
Even though he believes that you can be spontaneous with your exercises, Nhleko says that it’s also imperative to maintain or adopt a healthy diet.
“Avoid junk food and binging during this period,” he warns. “A strong immune system is key now, so it’s important to look out for foods that boost your immune.
“To avoid muscle loss, try a supplement called Amino Armour, Vitapack for minerals, and consume foods high in protein and Vitamin C.
“Foods rich in vitamin C, include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.”
Nhleko reaffirms that people should stay creative and active by all means during this phase. He says atleast 30 minutes of movement should be sufficient.
“It’s important to remember that working-out has lot of benefits, and also helps release endorphins which relieve stress, anxiety and pain.”
Amos “Mandla” Nhleko specialises in strength and conditioning for sports specific training, functional training, weight loss, lean muscle development, agility, speed and quickness training, HIIT training (High-intensity interval training) and sports massage.