Personal Trainer and Nutritionist Chris Antoni who founded the Tailor Made Fitness company in 2012 has put together a plan for eating well and exercising during self-isolation. He is also delivering exercise sessions for the community via You Tube including How to Videos and plans for the over 50s. Chris who has worked in the fitness industry for 13 years and during this time he has delivered classes such as spinning, exercise to music and circuit training and has achieved a level 3 personal trainer by YMCA-FIT, a qualification recognised worldwide in the fitness industry that enables him to train clients who would like to achieve weight loss, muscle gain, toning, sports specific, general fitness, nutritional advice and training in different environments (outdoors or in the gym).
Chris says while we are under threat from Covid-19 we can exercise to help improve health, our immune system and lungs Cardiovascular exercise where you get the heart rate beating around 65% + of your maximum heart rate. This could be on the spot running, skipping, sprinting. We also need to do some form of strength training to help improve strength such as weight lifting and resistance bands while at home.
Coronavirus (COVID-19) is a new illness that can affect your lungs and airways. It’s caused by a virus called coronavirus. Any person with respiratory issues, diabetes, and cholesterol needs to be extremely careful.
While there isn't not much you can do to stop you getting COVID-19 as it is not known how it spreads.
But what we can do as individuals is to keep ourselves fit, and healthy in turn making our immune system stronger. If we do contract the virus we want our bodies to be strong enough to fight it and not let it cause any serious issues other than the normal flu like symptoms. We can do this by improving and maintaining a healthy nutrition plan and fitness regime.
Stopping smoking should be highly considered, along with exercising consistently.
Objects you can use at home to work-out
Tinned cans can be used for resistance exercises including bicep curls, dead lifts and bend over rows.
A dining chair or stool can be used to do dips on and step up and step downs
Sofa's can be used for putting feet on it to do decline press ups and sit-ups
Also in the home you can do the following exercises daily to keep fit during isolation
Squats x 20
High knees on the spot x 20
Walk/run up and downstairs x10
Press ups x15
Dips x15
Lunges x 15 each leg
Skipping x 50
Mountain climbers x20
Repeat these exercises five times
Eating well can help the fight against the coronavirus
Vitamin C is one of the biggest immune system boosters of all, a lack of vitamin C can make you prone to getting sick.
Foods to eat to boost Vitamin C
- Antelope
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, and cranberries
- Watermelon
- Vegetables – broccoli, red peppers
Vitamin B6 is vital to supporting biochemical reactions in the immune system.
Foods to eat to boost Vitamin B6
- Pork.
- Poultry, such as chicken or turkey.
- Fish.
- Bread.
- Wholegrain cereals, such as oatmeal, wheatgerm and brown rice.
- Eggs.
- Vegetables.
- Soya beans.
Vitamin E is a powerful antioxidant that helps the body fight off infection
Foods to eat to boost Vitamin E
- Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
- Nuts (such as almonds, peanuts, and hazelnuts/filberts)
- Seeds (such as sunflower seeds)
- Green leafy vegetables (such as spinach and broccoli)
- Fortified breakfast cereals, fruit juices, margarine, and spreads.
Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones.
It does so by helping the body absorb calcium (one of bone's main building blocks) from food and supplements.
Foods to eat to boost Vitamin D
- Fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
- Beef liver
- Cheese
- Egg yolks
- Spend time in sunlight
Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. Zinc also helps wounds heal and is important for proper senses of taste and smell.
Foods to eat to boost Zinc
- Meat. Meat is an excellent source of zinc
- Shellfish. Shellfish are healthy, low-calorie sources of zinc
- Legumes. Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc
- Seeds
- Nuts
- Dairy
- Eggs
- Whole Grains
Follow Chris on You Tube to take part in his online videos
