Workout na puwedeng gawin kahit nagtatrabaho, alamin! | Dapat Alam Mo!
Aired (January 3, 2024): Wanna workout but super busy at work? Ang ilan sa mga simpleng exercise na maaaring gawin habang ikaw ay nagtatrabaho, ibinahagi ng isang fitness coach. Alamin sa video.
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00:17 [Kath] Let's learn simple exercises.
00:19 [Kath] We have with us today, Enzo Bonoan, a fitness coach.
00:22 [Kath] Good evening and welcome to "Dapat Alam Mo, Coach Enzo".
00:24 [Enzo] Hello, Ms. Susan. Hello to all.
00:27 [Enzo] So for us, of course,
00:29 [Enzo] New Year, it means back to work.
00:31 [Enzo] But I hope it's also back to workout.
00:33 [Kath] Yes. So coach, for our audience that have work from 8am to 5pm.
00:38 [Kath] It's hard to stop exercising.
00:40 [Kath] What is the right mindset we need to have
00:42 [Kath] to motivate us to exercise?
00:45 [Enzo] Being a fitness coach for half of my life,
00:48 [Enzo] I thought that the most important mindset for fitness
00:51 [Enzo] is instead of all or nothing,
00:54 [Enzo] it really needs to be all or something.
00:56 [Kath] Oh, okay. All or something.
00:58 [Kath] How many hours or minutes do you recommend to exercise every day?
01:03 [Enzo] According to the World Health Organization,
01:06 [Enzo] even if there are 75 to 150 minutes per week of vigorous activity,
01:12 [Enzo] that's okay.
01:13 [Enzo] If it's not vigorous activity,
01:15 [Enzo] it can be 150 to 300 minutes of moderate intensity exercise.
01:20 [Kath] Oh, coach. Show our audience,
01:23 [Kath] like this,
01:24 [Kath] in front of the laptop,
01:26 [Kath] what exercises can we do while working,
01:29 [Kath] while sitting in front of the laptop or computer.
01:33 [Enzo] Okay. So when we're working,
01:35 [Enzo] of course, we're just sitting.
01:36 [Enzo] For me, work time is work time.
01:39 [Enzo] But we also need to mix this,
01:41 [Enzo] or we also need to balance with movement.
01:44 [Enzo] Because it's hard if we're just standing still for so long,
01:47 [Enzo] but we really need to move.
01:50 [Enzo] So I suggest, every 30 minutes,
01:52 [Kath] Stand up.
01:53 [Enzo] We can stand up.
01:54 [Kath] Stand up.
01:55 [Enzo] Okay.
01:56 [Enzo] Then we can stretch a little.
01:58 [Enzo] So usually when we're sitting,
02:00 [Enzo] the parts that are tight or stiff are our hips.
02:05 [Enzo] So the best stretch is the grip of our feet here at the back.
02:10 [Kath] Oh, the back?
02:12 [Enzo] Yes, here at the back.
02:13 [Enzo] So that our hip flexor can be stretched.
02:15 [Kath] Yes, there.
02:16 [Enzo] So that's one of the parts that are tight.
02:17 [Enzo] Another is our lower back.
02:19 [Kath] Lower back.
02:20 [Enzo] Which you can do while sitting.
02:22 [Enzo] So let's sit.
02:23 [Kath] Yes.
02:24 [Enzo] Okay. So I think this will feel good.
02:26 [Enzo] What you'll do is,
02:27 [Enzo] you'll do a dequatro.
02:28 [Kath] Dequatro.
02:29 [Enzo] Then, put your opposite arm on the opposite side.
02:34 [Kath] Oh, like that.
02:35 [Enzo] And then you'll twist.
02:36 [Kath] Twist.
02:37 [Enzo] Oh, that's good.
02:38 [Kath] There.
02:39 [Enzo] I fell.
02:40 [Kath] Spasms.
02:42 [Kath] Spasms.
02:43 [Kath] For example, coach.
02:44 [Kath] For example, your back is itching.
02:47 [Kath] That's why you'll do benty.
02:48 [Kath] What exercise can you do while standing?
02:51 [Kath] And you're still working, like our fellow students.
02:54 [Kath] Here again.
02:55 [Enzo] If we can see, the common theme here is movement.
02:59 [Enzo] When it comes to posture,
03:01 [Enzo] I'm saying that the best posture is your next posture.
03:05 [Enzo] So, let's say you have elevated desks.
03:09 [Enzo] You can also stand.
03:11 [Enzo] And then you can move around.
03:12 [Enzo] And then from time to time, perhaps after 30 minutes, you can also walk.
03:16 [Kath] Walk.
03:17 [Kath] Not just eat.
03:21 [Kath] Our coach also has a work from home.
03:24 [Kath] There are also what we call ergonomic chairs and tables.
03:27 [Kath] Or office designs to make our posture more comfortable.
03:31 [Kath] Will this really help, coach?
03:34 [Enzo] Okay, so I believe that since we're sitting for a good time of the day,
03:41 [Enzo] we also need to be comfortable.
03:44 [Enzo] That's why I do suggest a chair that is comfortable,
03:47 [Enzo] but it doesn't replace movement.
03:51 [Enzo] So even if we're using an ergonomic chair which is comfortable,
03:54 [Enzo] that's nice and all, but we also need to move around every now and then.
03:58 [Kath] You really need to move around.
03:59 [Kath] Can these exercises be used by simple equipment,
04:02 [Kath] especially for people who don't have a gym or equipment in their house?
04:06 [Kath] These two things will be able to hold.
04:09 [Enzo] Bottles and backpacks.
04:11 [Enzo] Actually, if you have home equipment like dumbbells,
04:15 [Enzo] these can help.
04:17 [Enzo] So for me, it's a good investment.
04:19 [Enzo] But for people who don't have equipment,
04:22 [Kath] Can you do that?
04:23 [Enzo] you can always use water or backpacks.
04:25 [Enzo] So for your reference,
04:28 [Kath] So what exercise is that?
04:29 [Enzo] For your reference, we're going to be doing three exercises.
04:33 [Enzo] The first is lunges.
04:36 [Enzo] You can hug your weights.
04:39 [Enzo] You can use a bottle or backpack.
04:41 [Enzo] In this case, I'm just holding my dumbbell.
04:45 [Enzo] So you can step backwards and we'll do lunges.
04:48 [Kath] Lunges.
04:49 [Enzo] This trains our lower body.
04:51 [Kath] Wow.
04:52 [Kath] It's long.
04:53 [Enzo] You can use a backpack.
04:54 [Enzo] You can hug it to balance your weight.
04:57 [Kath] There you go.
04:59 [Enzo] So that's our first exercise.
05:01 [Enzo] Of course, it trains the lower body.
05:03 [Enzo] It hits a lot of muscles.
05:05 [Enzo] The second exercise is pulling.
05:09 [Kath] Pulling.
05:10 [Enzo] Pulling, basically.
05:11 [Enzo] So it's the same.
05:12 [Enzo] It's just like a dumbbell.
05:14 [Enzo] So you can hold it on the table.
05:18 [Enzo] Or you can also use your thighs.
05:21 [Enzo] On your lap.
05:23 [Kath] You're falling.
05:24 [Enzo] Of course, if it's an office chair with wheels,
05:26 [Kath] You might fall.
05:27 [Enzo] it's not safe.
05:28 [Enzo] But you need to be stable.
05:30 [Enzo] And then you pull like this.
05:32 [Kath] There you go.
05:33 [Kath] Can you do it?
05:34 [Kath] Can you do it, Aloy?
05:35 [Kath] Why are you like that?
05:36 [Enzo] I can't.
05:37 [Kath] You can't?
05:38 [Enzo] Hey!
05:39 [Enzo] As a fitness coach, my tip for you is
05:41 [Enzo] to pull from your elbow.
05:44 [Kath] Like that.
05:45 [Enzo] From your elbow.
05:46 [Enzo] That's my tip for you.
05:48 [Kath] It's obvious that you're not exercising.
05:49 [Enzo] Of course, left side, right side.
05:51 [Enzo] Because it's one side at a time.
05:52 [Enzo] And lastly,
05:54 [Enzo] our last exercise is push-ups.
05:57 [Kath] Push-ups.
05:58 [Kath] Let's do it.
05:59 [Enzo] So, let's do five reps.
06:01 [Enzo] Five reps is fine.
06:02 [Enzo] Okay.
06:03 [Kath] Okay.
06:04 [Enzo] So, if you're already advanced, of course,
06:08 [Enzo] you can do the regular push-ups.
06:10 [Enzo] But if you're still a beginner,
06:13 [Kath] Three.
06:14 [Enzo] you can do it on your knees.
06:15 [Kath] What?
06:16 [Kath] Why?
06:17 [Enzo] If you're advanced,
06:18 [Enzo] "I'll do it."
06:19 [Enzo] "I'll do it."
06:20 [Kath] Why?
06:21 [Kath] Why?
06:22 [Enzo] Of course,
06:23 [Enzo] for the others,
06:24 [Enzo] like Anjo,
06:25 [Enzo] it's too easy to do the regular push-ups.
06:26 [Enzo] You need to put intensity.
06:28 [Kath] At least, you followed what Coach taught us.
06:31 [Kath] Thank you so much
06:32 [Kath] for sharing your workout routines
06:34 [Kath] while working, Coach Enzo.
06:36 [Kath] We can talk about health,
06:38 [Kath] issues of balance,
06:39 [Kath] and even stories about children
06:41 [Kath] and adulthood.
06:42 [Kath] You won't miss it.
06:44 [Kath] Let's go to Susan!
06:47 [Susan] Susan Channel!
06:49 [Susan] Let's go!
06:50 [Susan] If you're new here...
06:51 [Music]
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