Editor's note: Part five of USA TODAY's Working Out From Home (#WOFH) series focuses on keeping your strength at home, if you're used to working out at a gym. Sign up for Good Sports, our weekly newsletter that will bring you more exercise tips at home + stories of the good ones (!!) around the sports world:
What would be your indispensable items if stuck on a desert island? Or if, for example, you were home in the near future because of a global pandemic? Suddenly, it's no longer a silly conversation starter.
For most, the list includes a TV, cell phone, toilet paper and perhaps alcohol – and not necessarily in that order.
It is difficult to argue with them, but for me, the first choice is clear: my Peloton (and the wifi needed to operate it).
Peloton is known for its stylish stationary bikes – and perhaps its less than perfect holiday shopping – that allow users to watch and ride with instructors and cyclists around the world. But the company also produces live and recorded classes for running, walking, boot camp, cardio dancing, strength, yoga, stretching and meditation.
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Nowadays, it takes creativity to stay active and engaged. Running the same three miles gets boring really fast. A person can do just as many push-ups, sit-ups and planks. The Peloton app has thousands of classes in its catalog and more than 32 instructors producing new classes, although not a few weeks ago, with reduced studio schedules due to security concerns. There are lists of songs for almost every taste. I've been using it since January 2019 and I still have to repeat a class.
This makes the app a good alternative for anyone who doesn't have a Peloton bike or can't afford one. Speaking of expense, the app is really free for a 90-day trial, as long as you sign up until April 30th.
The other aspect that is difficult to appreciate until you join and is more important now than ever is the community – 2 million people, according to Peloton. Click on a class and you could be bombarded with virtual virtual notes, perhaps even by instructors of the same class in your living rooms.
"I think we all knew we were part of something really cool before, and now I feel like the Peloton community has become a real lifesaver for many of us," said Denis Morton, a Peloton instructor since June 2017. “Exercise is our haven now. We often get into this mentality as & # 39; Ah, I have to work out and I don´t have the energy for it & # 39 ;. But it becomes a small oasis in our day ”.
Morton teaches cycling, strength, yoga and stretching classes. As part of the USA TODAY Working at Home Series (#WOFH), Morton shares tips on how to successfully "stack" exercises or attend multiple classes in different subjects on a given day.
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"The best way to approach your programming would be to mix it up," he said. “I started every morning with aerobic exercise just to really set the tone for your day and wake up your mind and body. And after a little cardio, if you want to add 10 or 20 minutes of strength to your body weight and a good stretch you use it as a ramp to your day. "
Cardio and strength classes will leave you in a pool of sweat. At the other extreme are meditation and restorative yoga, where gentle (or not-so-gentle) stretches are maintained for several minutes. Both types of classes are good for attending at night and can help you sleep.
"My joke when I'm teaching is that we're going to have an organized 20 or 30 minute nap," said Morton. “It helps support joints and muscles. You start to enter the connective tissue to stretch tendons and ligaments a little more. But this is kind of secondary.
“What really happens is that you deregulate your nervous system. You really take advantage of the parasympathetic nervous system, rest, digest and enter a space where you are really ready for the end of your day. "
So, what is Morton's typical workout today?
“The ideal is 30 minutes by bicycle and 30 minutes by yoga. Thirty minutes on the bike do my cardio, my heart swells, my mind wakes up and, most importantly, warms my hips. So I climb directly onto a yoga mat and with your body already warm and your mind already in tune, the bike really prepares you to receive the benefits of physical yoga practice. You can even do 20 and 20, but certainly within those 45 minutes or an hour I have aerobic exercise, strength, stretching and calm. I feel that it prepares you for what comes for the rest of the day.