Adjust Your Workout When Gym Isn't Option
April 6, 2020
Henry Ford Health System
Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.
Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.
As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.
“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”
How a Routine Change Affects Your Body
If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.
“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”
On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:
- Increased resting heart rate
- Less energy
- Change in mood or emotions
- Loss of sleep
How to Work Out at Home
Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.
“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.
Here are some ideas to keep you and your family active:
1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.
2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.
- Squats
- Push-ups
- Lunges
- Burpees
- Mountain climbers
- Glute bridges
3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.
4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)
5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.
Exercise by Age and Fitness Level
The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.
If you are using this time to get started on your fitness journey, use these recommendations as a starting point:
Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.
Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.
Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!
Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.
Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.
Making Your Own Equipment
If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!
- Bags of beans, rice or pet food as added weight for squats or lunges
- Old books/textbooks as dumbbells
- A chair for triceps dips, calf raises or for stability during yoga
- Stairs to run sprints or to help you stretch out leg muscles
When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.
“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.
Century of School Sports: These Record-Setters Were Nearly Impossible to Defeat
By
Geoff Kimmerly
MHSAA.com senior editor
May 13, 2025
Most days, across Michigan high school sports and athletics at every level, a rare big-time upset is going to grab a bigger headline over yet another win by a usual favorite that comes out on top all the time.
But today, we’re going to celebrate teams that have made winning something of a daily routine over long stretches during the MHSAA’s 100-year run.
For the majority of head-to-head team sports, the MHSAA tracks winning streaks and lists the longest in their respective record books. And while all making those lists are impressive, the longest seem almost inconceivable.
Let’s start with the 192-match winning streak by Marysville from Dec. 10, 1996, through Jan. 15. 2000, the longest by number of victories. That incredible run made up most of the first half of an also incredible eight-straight Class B Finals championship seasons for the Vikings. Three others volleyball teams have won at least 92 straight matches, but none more than 98.
Traverse City Central girls tennis’ 107-dual match winning streak from 1989-2000 is the longest by length of time, and the only other to reach triple digits for total wins – with a seven-year, 71-match run by the Okemos boys tennis team from 1990-97 also reaching toward nearly a decade of similar success.
Several more have approached the 100-consecutive-win milestone. Hudsonville Unity Christian girls soccer won 86 straight games from 2005-08, and actually was 97-0-1 over those four seasons. The Allen Park Cabrini softball team won 80 straight games during the 2006-08 seasons, the Powers North Central boys basketball team won 84 straight games between 2014-17, and Orchard Lake St. Mary’s baseball team became our latest winning streak record-setter with 84 straight victories from May 1, 2021 through May 3, 2023.
Okemos is the one of only two schools with two record winning streaks, having also won 64 straight girls lacrosse games from March 21, 2009, through May 3, 2011. The other is North Central, which also won 41 straight 8-player football games between Sept. 18, 2020, and Sept. 15 2023, with many of the same athletes who played on the record-setting boys basketball team.
Also from the Upper Peninsula, Carney-Nadeau’s girls basketball teams of 1989-91 held on to their record of 78 consecutive wins despite a 76-victory pursuit by Pittsford from 2015-18. Bloomfield Hills Brother Rice won the first 13 Division 1 boys lacrosse championships, and the early years of that run included a 29-game winning streak during the 2008 and 2009 seasons.
The record holders in boys soccer and 11-player football require a little bit of explanation. While Genesee Christian owns the boys soccer winning streak record of 33 from 2015 and beginning of the 2016 season, Detroit Country Day easily outpaces the rest for longest unbeaten streak in that sport having gone 69-0-10 between 1991-94.
Hudson football also remains legendary for its record streaks of 72 straight wins (including playoffs) from 1968-1975 and 81 straight during the regular season from 1968-1977 – although that playoff era streak included only one playoff win, as the Tigers won their Semifinal in 1975 but fell to Ishpeming in the inaugural Class C title game. The longest football playoff streak built entirely during the playoff era belongs to Ithaca, which won 69 straight games beginning with its opener in 2010 and ending in the 2014 Division 6 championship game as the Yellowjackets pursued what would have been a fifth-straight title in that division.
The lack of winning streak lists in wrestling and ice hockey are a noticeable gaps in this collection. Those lists hopefully will be constructed in the future.
Previous "Century of School Sports" Spotlights
May 6: 200+ Representatives Fill All-Time Council Roster - Read
April 29: MHSAA Programs Prioritize Health & Safety - Read
April 23: Patches Signify Registered Officials' Role in MHSAA Story - Read
April 16: Student Advisory Council Gives Voice to Athletes - Read
April 9: State's Storytellers Share Spring Memories - Read
April 2: Sharp Leadership Synonymous with MHSAA Success - Read
March 25: Athletic Directors Indispensable to Mission of School Sports - Read
March 18: 2025 Finals Begin Next Half-Century of Girls Hoops Championships - Read
March 11: Boys Basketball's Best 1st to Earn MHSAA Finals Titles - Read
March 5: Everything We Do Begins with Participation - Read
Feb. 25: Slogans & Logos Remain Unforgettable Parts of MHSAA History - Read
Feb. 19: MHSAA Tickets Continue to Provide Fan-Friendly Value - Read
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
PHOTOS Clockwise from top left: Allen Park Cabrini catcher Amanda Chidester celebrates her team's 2007 softball championship. (2) Genesee Christian's Caleb DuPree (11) controls possession as Kalamazoo Hackett Catholic Prep's Kawika Singson pursues during their 2015 championship match. (3) Shaleene Glombowski sets for Marysville during the 1998 Class B Final. (4) The 1995 Okemos boys tennis team takes a photo after clinching another Finals championship. (5) Carney-Nadeau's Jill Wetthuhn drives against Fowler during the 1990 Class D Final.