Interna tional Jo urna l o f Applied Research 2021 ; 7 (4 ): 410 -4 12
ISSN Print: 2394-7500
ISSN Online: 2394-5869
Impact Factor: 8. 4
IJAR 2021; 7 (4): 410-412
www.allresearchjournal.com
Received: 11-02-2021
Accepted: 22-03-2021
S Senthil Kumaran
Director, Unicorn Fitness,
Madurai, Tamil Nadu, India
A Abdul Halik
PhD, Research Scholar,
Department of Physical
Education, Bharathiar
University, Coimbatore, Tamil
Nadu, India
Corresponding Author:
S Senthil Kumaran
Director, Unicorn Fitness,
Madurai, Tamil Nadu, India
Fitness during (COVID-19) pandemic
S Senthil Kumaran and A Abdul Halik
Abstract
Because of the COVID-19 episode, various nations in world are dealing with the issue of significant
lockdowns including India. The pandemic has stressed numerous individuals to remain at home and
self-disengage for a while. Corona virus is by all accounts significantly affecting wellness practices
around the world. The current examination will show up wellness mindfulness during Corona virus
lockdown period. It is extremely fundamental for an individual, family and society moreover. It
presents on the most proficient method to individuals are before the difficulties like as mental, physical,
monetary and social in their regular daily existence in lockdown period. It is exceptionally fundamental
to keep up the mental and state of being in the present circumstance. Wellness is acceptable quality for
your body, psyche and soul especially during such unpleasant circumstances and it will likewise
guarantee great generally speaking wellbeing. In this way, captivating in everyday wellness at home is
better route than keep up the physical and mental conditions during (Corona virus) pandemic.
Keywords: Fitness, lockdown, COVID-19, awareness
Introduction
The Chinese city of Wuhan has announced a novel pneumonia brought about by COVID
illness 2019 (Corona virus) since the finish of December 2019, which is spreading general,
locally. As the Corona virus pandemic keeps on expanding in practically all regions and
areas, different defensive's way have been presented by the specialists, including the end of
schools and colleges, and restrictions on movement, social and games, and parties.
Individuals have controlled to remain at home, various nations have mentioned for self-
disengage to all returning traveller for a fourth-night. These activities are planned as a
powerful procedure for forestalling the infection spreading. Numerous individuals' to
properly behaving the authority exhortation to self-detach and stay at home. Yet, these
activities will destructively influence on people groups wellness and mental practices and
following effect on actual wellbeing, prosperity and personal satisfaction. The means of
lockdown will help control the spread of COVID. In the present circumstance wellness
action will assist with remaining intellectually and in great shape. Wellness is characterized
as any real development created by skeletal muscles that need energy consumption.
Distinctive sort practices gathering additionally will assist with dealing with better
cardiovascular perseverance and strength, muscle strength, adaptability likewise as better
mental state. As per World Wellbeing Association wellness is useful for your body, brain and
soul particularly during such upsetting circumstances. Wellness significantly affects
wellbeing. A few impacts are grounded; as a genuine segment of energy use, wellness
movement includes an extraordinary effect on energy equilibrium and body piece. Wellness
movement, particularly moderate to energetic force, is enthusiastically suggested for
forestalling cardiovascular sicknesses, type-2 diabetes, a few sorts of malignant growths, and
improving the personal satisfaction. The measure of wellness movement has a portion
rebound relationship with all reasons for mortality and cardiovascular sicknesses. Moreover,
wellness movement is appeared to counter sadness, uneasiness issues, and other state of mind
dysfunctions. Along these lines, notice in the advantages of wellness movement on explicit
infections, wellbeing, and prosperity has expanded, and much examination is progressing.
More wellness movement likewise will guarantee improved rest and great by and large
wellbeing. It is useful to guarantee great wellbeing of you and your family doing together.
According to suggests of World Wellbeing Association, sound grown-ups ought to do least
30 minutes of the day of wellness movement and youngsters ought to be truly dynamic for
~ 410 ~
International Journal of Applied Research http://www.allresearchjournal.com

in any event an hour out of every day during (Corona virus)
pandemic.
Home based fitness training
During the lockdown period most people forced to hang
about at home or take on isolation protocols to prevent virus
diffusion. There is no chance to fitness activity outdoor
practice in this period. But peoples should stay active by
exercising at home. Exercise at home using various
protected, simple and easily implementable exercises is well
suited to avoid the airborne corona virus and maintain
fitness levels. Such as multiple home based body weight
training exercises mode can be applied, including Surya
Namaskar, Bridge, Y Squats, Shoulder Taps, Bird Dog,
Back Extensions, Elbow to Knee, Wall Slides, High Knees,
Plank to Push-ups and Reverse Lunge and Hop.

Table 1: Home based bodyweight exercises

Exercise/activity Frequency Muscle groups
1-2 sets of 3 reps (level-1)
Surya Namaskar 2-3 sets of 5 reps (level-2) Whole body
3 sets of 7 reps (level-3)
2 sets of 30 secs (level-1)
Bridge 3 sets of 40 secs (level-2) Buttocks, Quads, Hamstrings, Core
4 sets of 60 secs (level-3)
2 sets of 10 reps (level-1)
Y Squats 3-4 sets of 12 reps (level-2) Gluteus, Hamstrings, Buttocks, Upper Back, Core
4-5 sets of 15 reps (level-3)
2 sets of 10 reps (level-1)
Shoulder Taps 3 sets of 12 reps (level-2) Shoulders, Chest, Back, Core, Gluteus
3-5 sets of 15 reps (level-3)
2 sets of 10 reps (level-1)
Bird Dog 3 sets of 12 reps (level-2) Shoulders, Back, Core, Gluteus
3-5 sets of 15 reps (level-3)
2 sets of 10 reps (level-1)
Back Extensions 3 sets of 12 reps (level-2) Gluteus, Back
3-5 sets of 15 reps (level-3)
2 sets of 15 reps (level-1)
Elbow to Knee 3 sets of 20 reps (level-2) Core
3-5 sets of 25 reps (level-3)
2 sets of 10 reps (level-1)
Wall Slides 3 sets of 12 reps (level-2) Shoulders, Upper Back
3-5 sets of 15 reps (level-3)
2 sets of 15 reps (level-1)
High Knees 3 sets of 20 reps (level-2) Core, Gluteus, Quads, Hamstrings
3-5 sets of 25 reps (level-3)
2 sets of 10 reps (level-1)
Plank to Push-ups 3 sets of 12 reps (level-2) Shoulders, Triceps, Core
3-5 sets of 15 reps (level-3)
2 sets of 10 reps (level-1)
Reverse Lunge and Hop 3 sets of 12 reps (level-2) Gluteus, Quads, Hamstrings
3-5 sets of 15 reps (level-3)

Bodyweight preparing expressed is any activity includes
utilizing the body as a methods for protection from perform
neutralize gravity. It can improve a scope of bio engine
capacities including strength, power, perseverance, speed,
adaptability, coordination and equilibrium. Bodyweight
preparing uses straightforward capacities like pushing;
pulling, hunching down, bowing, bending and adjusting.
This kind of solidarity preparing has filled in ubiquity for
both sporting and expert competitors. Developments, for
example, the push-up, pull-ups and sit-ups are the absolute
most basic bodyweight works out. There are numerous
advantages of bodyweight preparing exercise for person.
Bodyweight Squats, board and Surya Namskar increment
perseverance and centre strength, just as shoulder tap, high
knees, invert jump and bounce increment Strong strength,
Cardio perseverance, Bone thickness, capacity and
coordination too. Quite possibly the main advantages of
bodyweight practice is its capacity to improve your
cardiovascular perseverance and muscle strength at the same
time. Habitually changing your position keeps the guts rate
raised, while weight and gravity cooperate to fortify
~ 411 ~
muscles. As indicated by concentrate only one episode of 10
arrangements of 10 squat-bounces created valuable change
in muscle strands. Some bodyweight practices have been
appeared to profit the youthful, however the old also. More
seasoned individuals undertaking bodyweight practices
advantage through expanded bulk, expanded versatility,
expanded bone thickness and diminished wretchedness and
improved rest propensities.
Conclusions
Based on the renouncing discussion, it could be reasoned
that, locally established wellness exercises give an
opportunity to individuals to keep on fit and solid by
rehearsing simple developments while remaining at home.
Numerous nations have now executed lockdowns,
constraining individuals to remain at home and just go out in
case of a crisis. These choices will influence individuals'
psychological and actual wellbeing, particularly the
individuals who are utilized to standard open air wellness
exercises. We are generally mindful of the significance of
our psychological well-being and the need to improve our
International Journal of Applied Research http://www.allresearchjournal.com

resistant framework, which is critical for battling ailment. 16. Fujita Eiji, Takeshima Nobuo, Kato Yoshiji, Koizumi
Remaining at home can prompt a ton of stress, tension and Daisuke, Narita Makoto, Nakamoto Hiroki et al. Effects
mental trouble. The most ideal approach to conquer these of Body-weight Squat Training on Muscular Size,
issues is to supplant outside exercises with locally Strength and Balance Ability in Physically Frail Older
established exercises, for example, bodyweight preparing Adults. International Journal of Sport and Health
exercise with self-guided conventions. Science 2016, P21-30.
17. Seguin Rebecca, Epping Jacqueline, Buchner David,
References Bloch Rina, Nelson Miriam. Growing stronger:
1. Li Q, Guan X, Wu P et al. Early transmission dynamics Strength training for older adults. Tufts University
in Wuhan, China, of novel corona virus - infected 2002.
pneumonia. National England Journal Med 2020. Doi:
10.1056/NEJMoa2001316.
2. Parnell D, Widdop P, Bond A, Wilson R. COVID-19,
networks and sport. Managing Sport and Leisure 2020.
https://doi.org/10.1080/23750472.2020.1750100.
3. World Health Organization. Global Recommendations
on Physical Activity for Health; World Health
Organization: Geneva, Switzerland 2010.
4. Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN,
Franklin BA et al. Physical Activity and Public Health:
Updated Recommendation for Adults from the
American College of medicine and therefore the
American Heart Association. Med. Sci. Sports Exercise
2007, P1423-1434.
5. Sluik D, Buijsse B, Muckelbauer R, Kaaks R, Teucher
B, Johnsen NF et al. Physical Activity and Mortality in
Individuals with Diabetes Mellitus: A Prospective
Study and Meta-Analysis. Arch. Intern. Med 2012,
P1285-1295.
6. Kodama S, Tanaka S, Heianza Y, Fujihara K, Horikawa
C, Shimano H et al. Association between Physical
Activity and Risk of All-Cause Mortality and disorder
in Patients with Diabetes: A Meta-Analysis. Diabetes
Care 2013, P471-479.
7. Blake H, Mo P, Malik S, Thomas S. How Effective Are
Physical Activity Interventions for Alleviating
Depressive Symptoms in Older People? A Systematic
Review. Clin. Rehabil 2009, P873-887.
8. Carek PJ, Laibstain SE, Carek SM. Exercise for the
Treatment of Depression and Anxiety. International
Journal of Psychiatry Med 2011, P15-28.
9. Byrne A, Byrne DG. The Effect of Exercise on
Depression, Anxiety and Other Mood States: A Review.
Journal of Psychosom 1994, P565-574.
10. Hildebrandt VH, Bongers PM, Dul J, Van Dijk FJ,
Kemper HC. The Relationship between leisure,
Physical Activities and Musculoskeletal Symptoms and
Disability in Worker Populations. Int. Arch. Occup.
Environ. Health 2000, P507-518.
11. Harrison JS. Bodyweight training: A return to basics.
Strength and Conditioning Journal 2010, P52-55.
12. Patel Kesh. The complete guide to bodyweight training.
London, United Kingdom: Bloomsbury Publishing
PLC. ISBN-9781472903129 2012.
13. Contreras Bret. Bodyweight strength training anatomy.
Human Kinetics 2013.
14. Filippo Macaluso, Ashwin W, Kathryn H. Preferential
Type-II Muscle Fiber Damage from Plyometric
Exercise. Journal of Athletics Training 2012, P414-420.
15. Yamauchi Junichiro, Nakayama Satoshi, Ishii Naokata.
Effects of bodyweight-based exercise training on
muscle functions of leg multi-joint movement in elderly
individuals. Geriatrics & Gerontology International
2009, P262-269.
~ 412 ~