Home Sports: 10 Tips From Sarah Ourahmoune, Boxing Champion – Le Parisien
The French discovered it during the Rio Olympics in 2016, where the Aubervilliers boxer, in Seine-Saint-Denis, won the silver medal. Today mother of two little girls, Ayna, 6, and Mya, soon to be 2, Sarah Ourahmoune, 38, offers to accompany you during confinement by offering you key advice. 3, 2, 1, go!
1. Create your sport routine
Create this routine by choosing a time slot. If your exercise session is planned in advance, it will be easier for you to keep your commitment… daily.
2. Get your kids involved
If you are a parent, involve your children. You can adapt the movements according to age (by reducing working time in particular). My two daughters love to sit next to me during my training and try to reproduce each movement.
3. Concoct motivating and achievable goals
It is necessary to go gradually by concocting a program with motivating and achievable objectives and, above all, by taking care not to be too ambitious from the start. The logic of small steps is verified in sports. Concretely, if you are a beginner, you can start your program by doing three short sessions per week. I launched the challenge10X3bySarah. This is a program for beginners. I offer three sessions per week, Tuesdays, Thursdays and Saturdays. 10 movements to repeat 10 times.
4. Motivate others
The current context does not allow us to get together to play sports with others but solutions exist to share sessions online and especially to support and encourage each other. You can either take online courses or direct lessons led by coaches; either challenge yourself with friends around sports programs and share your performances to motivate you.
TO PRINT> Sport at home, the infographic to download in A4, for four parent-child sessions
5. Track your progress
Note each of your sessions and follow your progress (the number of repetitions, the duration, your weight, your feelings, etc.) Visualizing your progress keeps you motivated. You can also take a picture of yourself at start-up and then another, under the same conditions, in 45 days (after confinement) to see how your figure has evolved … or not.
6. Have fun
The hardest part of sport is staying motivated over time. For that, you have to find a minimum of pleasure. Opt for a sport that appeals to you even if it is true that the choice is limited when you have to be content to do sport at home: muscle strengthening, yoga, exercise bike, Pilate, jump rope … To not give up along the way, be sure to choose workouts that you really enjoy. You will find pleasure in discovering, sharing your results with your friends, your progress or even in the sporting challenge.
7. Vary training
Very often, the lack of motivation is due to a certain weariness, even more in the context of confinement. To boost your desire to play sports, vary your workouts as much as possible. Change exercises regularly.
8. Stay hydrated
Water is the only essential drink. It is necessary before, during and after exercise, water will compensate for water losses due to effort. Before physical effort, drink plain water. Forget sodas, alcohol and fruit juices. During your session, drink still water in regular small sips. Don’t wait until you’re thirsty to drink. When the feeling of thirst is felt, it is because the body is already being dehydrated. After your session, drink water. In general, think after the effort to consume sparkling water which is more mineralized than still water. They hydrate the body and provide it with minerals removed by sweat.
9. Choose your moment
Create an atmosphere conducive to sports by choosing the time that suits you best during the day – for my part, I prefer the morning sessions – and by reserving a corner at home for your session. A favorable atmosphere is also a sports outfit in which you feel good and which you can prepare the day before to motivate you further.
10. Objective: one session of 15 to 20 minutes per day
The benefits of physical activity on our organs, our blood pressure, our morale and more broadly on our longevity are no longer to be proven and, yet, the sedentary lifestyle continues to rage dangerously. Confinement should not prevent you from moving and playing sports. Set aside at least 15 to 20 minutes a day to compensate for the sedentary lifestyle imposed by confinement. Good session !