{"id":1448,"date":"2020-04-03T13:16:29","date_gmt":"2020-04-03T11:16:29","guid":{"rendered":"https:\/\/www.heroes-world.de\/leben-in-quarantaene\/"},"modified":"2021-12-07T14:54:36","modified_gmt":"2021-12-07T13:54:36","slug":"life-in-quarantine","status":"publish","type":"post","link":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/","title":{"rendered":"Life in quarantine"},"content":{"rendered":"
[vc_custom_heading text=”Working out at home and slowing down” use_theme_fonts=”yes” css=”%7B%22default%22%3A%7B%22font-weight%22%3A%22700%22%7D%7D”]

Since March 2020, we\u2019ve most likely been using the word\u00a0<\/span><\/span>\u201c<\/span><\/span>quarantine<\/span><\/span>\u201d<\/span><\/span>\u00a0more than ever before in our lives. Those who have been in quarantine are familiar with the sense of isolation and separation. Meghann felt exactly that way right at the beginning of the pandemic. But instead of growing lonely, the firefighter used the time to decelerate. An athletic and mental aide.<\/span><\/span>\u00a0<\/span><\/strong><\/p>\n<\/div><\/div>

\u201cHello, this is the fire brigade staff speaking.\u201d\u00a0<\/span>Meghann<\/span><\/a>\u00a0was relaxing on her couch after her latest night shift when a call from an unknown number came. The Fire Chief of the Berlin fire brigade was already looking forward to her weekend off. Time for the caf\u00e9, cinema and a jog \u2013 but the voice on the other end of the line quickly laid end to Meghann\u2019s plans.\u00a0<\/span>\u201c<\/span>We regret to inform you that in your last shift, you most likely came into contact with a colleague who is ill with COVID-19. This means that, as of now, you may not leave your flat for an indefinite amount of time. You\u2019re now in mandated home isolation.<\/span>\u201d<\/span>\u00a0<\/span><\/p>\n<\/div><\/div>

Thousands of questions race through her mind\u00a0<\/span><\/span>\u00a0<\/span> <\/span>\u00a0<\/span><\/h3>\n

Meghann hung up after this short conversation. The firefighter athlete, normally a great bundle of energy, hadn\u2019t reckoned with this. A thousand questions raced through her mind.\u00a0<\/span>\u201c<\/span>Have I caught it? When will I be told if I really have to stay at home for two weeks? Will I be tested? Who\u2019s going to take care of shopping? And what in the world should I do at home for the whole time? Two weeks without exercise \u2013 I\u2019ll never make it! I\u2019m going to sleep \u2013 maybe things will be completely different in the morning.<\/span>\u201d<\/span>\u00a0<\/span><\/p>\n

Two days later, the sobering message finally came: her colleague tested positive, which meant two weeks of home isolation for Meghann. On top of that, she also had to keep a daily log of any symptoms and take her temperature.\u202f\u00a0<\/span><\/p>\n<\/div><\/div>

Establishing new routines\u00a0<\/span><\/span>\u00a0<\/span><\/h3>\n

The first week was conquered \u2013 halfway there! In her one-bedroom flat with its small, shadowy balcony, the options for occupying herself are limited. Doing a deep clean once again? Sure \u2013 but in a 40 sqm flat, that\u2019s finished quickly.\u00a0<\/span>\u00a0<\/span><\/p>\n

So\u00a0the firefighter developed a new routine: every morning she laid out time for herself. An ample breakfast on a beautifully set table and morning baths transformed\u00a0<\/span>\u201c<\/span>it has to go by quickly<\/span>\u201d<\/span>\u00a0into a\u00a0short wellness event. On top of reading, the athlete cooked a lot and tried out new recipes that she\u2019d been wanting to test for a while. An extended workout was on the schedule from the afternoon to early evening.\u00a0<\/span>\u00a0<\/span><\/p>\n

\u201c<\/span>I miss my gym and the fresh air while running, but I can count down the days. That\u2019s also my motivation,<\/span>\u201d<\/span>\u00a0explains Meghann. She took it upon herself to leave isolation stronger than she was on that evening on the couch.\u00a0<\/span>\u00a0<\/span><\/p>\n<\/div><\/div>

<\/span><\/a><\/div>
<\/span><\/a><\/div><\/div><\/div>
<\/div><\/div>

Dancing, HIIT and yoga Meghann\u2019s at-home workout routine\u00a0<\/span><\/span>\u00a0<\/span><\/h3>\n

The warm up: turn your music up loud and just dance! Dancing is freeing and brightens the spirits. Follow it up with weight training, body weight exercises and new HIIT workouts. Nowadays, you can find a wide selection of \u2018coronavirus home workouts\u2019 on the internet. Meghann adds yoga exercises to her cooldown. Her next goal is to perform a perfect handstand.\u00a0\u00a0<\/span><\/span>\u00a0<\/span><\/p>\n<\/div><\/div>

Meghanns<\/span>\u00a0Tipp f\u00fcr alle, die in h\u00e4uslicher Isolation stecken oder denen im Homeoffice einfach die Decke auf den Kopf f\u00e4llt:\u00a0<\/span>Dreh die Musik voll auf, zieh Deine Lieblingssportklamotten an und beweg Dich! Jede Bewegung ist mehr, als den ganzen Tag nur auf der Couch zu sitzen. Versuche daheim deinen Alltag zu entschleunigen und nutzt die Zeit f\u00fcr Dinge, f\u00fcr die Du sonst keine Zeit hast.<\/span><\/span><\/p>\n<\/div><\/div>

<\/div><\/div><\/div><\/div>

Meghann\u2019s full-body workout for home with various dumbbells and weights:<\/span><\/span>\u00a0<\/span><\/span><\/h3>\n

Every exercise has 4×12 repetitions\u202f\u00a0<\/span><\/span>\u00a0<\/span> <\/span><\/p>\n

Variant 1:\u00a0<\/strong><\/p>\n

    \n
  • Back\u00a0Squats\u00a0<\/span>\u00a0<\/span><\/li>\n
  • Front\u00a0Squats\u00a0<\/span>\u00a0<\/span><\/li>\n
  • Hip\u00a0Thrusts\u00a0<\/span>\u00a0<\/span><\/li>\n
  • Romanian deadlifts<\/li>\n
  • One-arm rowing with 4×12 reps per side<\/li>\n
  • Snatches 4×12 reps per side<\/li>\n
  • Pullovers\u00a0\u00a0<\/span><\/li>\n<\/ul>\n

    To finish: 15 minutes of AMRAP – as many reps as possible 5 push-ups, 10 burpees, 15 sit-ups, then start again from beginning<\/span><\/span>\u00a0<\/span><\/p>\n

    Variant 2:\u00a0<\/strong><\/p>\n

      \n
    • Sumo deadlifts<\/li>\n
    • Lunges 4×12 reps per side\u00a0<\/span><\/li>\n
    • Front raises<\/li>\n
    • Side raises<\/li>\n
    • Calf-raises\u00a0<\/span><\/li>\n
    • 30 second plank, 15 second break \u2013 6 reps\u00a0<\/span><\/li>\n<\/ul>\n

      To finish: 10 minutes of EMOM – every minute on the minute: 5 burpees + 3 thrusters\u00a0<\/span><\/span>\u00a0<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"

      Since March 2020, we\u2019ve most likely been using the word \u201cquarantine\u201d more than ever before in our lives. Those who have been in quarantine are familiar with the sense of isolation and separation. Meghann felt exactly that way right at the beginning of the pandemic. But instead of growing lonely, the firefighter used the time to decelerate. An athletic and mental aide. <\/p>\n","protected":false},"author":4,"featured_media":1274,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[132],"tags":[135,144],"class_list":["post-1448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-read","tag-sports"],"acf":[],"yoast_head":"\nLife in quarantine - HEROES WORLD<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Life in quarantine\" \/>\n<meta property=\"og:description\" content=\"Since March 2020, we\u2019ve most likely been using the word \u201cquarantine\u201d more than ever before in our lives. Those who have been in quarantine are familiar with the sense of isolation and separation. Meghann felt exactly that way right at the beginning of the pandemic. But instead of growing lonely, the firefighter used the time to decelerate. An athletic and mental aide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/\" \/>\n<meta property=\"og:site_name\" content=\"HEROES WORLD\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-03T11:16:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-12-07T13:54:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Inge Fuchs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Inge Fuchs\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/\",\"url\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/\",\"name\":\"Life in quarantine - HEROES WORLD\",\"isPartOf\":{\"@id\":\"https:\/\/www.heroes-world.de\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg\",\"datePublished\":\"2020-04-03T11:16:29+00:00\",\"dateModified\":\"2021-12-07T13:54:36+00:00\",\"author\":{\"@id\":\"https:\/\/www.heroes-world.de\/en\/#\/schema\/person\/b831b2fc035e94acd9fab05aaf9959f3\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#primaryimage\",\"url\":\"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg\",\"contentUrl\":\"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg\",\"width\":1200,\"height\":800},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Startseite\",\"item\":\"https:\/\/www.heroes-world.de\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Life in quarantine\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.heroes-world.de\/en\/#website\",\"url\":\"https:\/\/www.heroes-world.de\/en\/\",\"name\":\"HEROES WORLD\",\"description\":\"Das Magazin f\u00fcr Retter, Erschaffer und Abenteurer\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.heroes-world.de\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.heroes-world.de\/en\/#\/schema\/person\/b831b2fc035e94acd9fab05aaf9959f3\",\"name\":\"Inge Fuchs\",\"url\":\"https:\/\/www.heroes-world.de\/en\/blog\/author\/fuchs\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Life in quarantine - HEROES WORLD","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/","og_locale":"en_US","og_type":"article","og_title":"Life in quarantine","og_description":"Since March 2020, we\u2019ve most likely been using the word \u201cquarantine\u201d more than ever before in our lives. Those who have been in quarantine are familiar with the sense of isolation and separation. Meghann felt exactly that way right at the beginning of the pandemic. But instead of growing lonely, the firefighter used the time to decelerate. An athletic and mental aide.","og_url":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/","og_site_name":"HEROES WORLD","article_published_time":"2020-04-03T11:16:29+00:00","article_modified_time":"2021-12-07T13:54:36+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg","type":"image\/jpeg"}],"author":"Inge Fuchs","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Inge Fuchs","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/","url":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/","name":"Life in quarantine - HEROES WORLD","isPartOf":{"@id":"https:\/\/www.heroes-world.de\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#primaryimage"},"image":{"@id":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#primaryimage"},"thumbnailUrl":"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg","datePublished":"2020-04-03T11:16:29+00:00","dateModified":"2021-12-07T13:54:36+00:00","author":{"@id":"https:\/\/www.heroes-world.de\/en\/#\/schema\/person\/b831b2fc035e94acd9fab05aaf9959f3"},"breadcrumb":{"@id":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#primaryimage","url":"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg","contentUrl":"https:\/\/www.heroes-world.de\/wp-content\/uploads\/2020\/04\/Meghann-Quarantaene.jpg","width":1200,"height":800},{"@type":"BreadcrumbList","@id":"https:\/\/www.heroes-world.de\/en\/blog\/2020\/04\/03\/life-in-quarantine\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Startseite","item":"https:\/\/www.heroes-world.de\/en\/"},{"@type":"ListItem","position":2,"name":"Life in quarantine"}]},{"@type":"WebSite","@id":"https:\/\/www.heroes-world.de\/en\/#website","url":"https:\/\/www.heroes-world.de\/en\/","name":"HEROES WORLD","description":"Das Magazin f\u00fcr Retter, Erschaffer und Abenteurer","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.heroes-world.de\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.heroes-world.de\/en\/#\/schema\/person\/b831b2fc035e94acd9fab05aaf9959f3","name":"Inge Fuchs","url":"https:\/\/www.heroes-world.de\/en\/blog\/author\/fuchs\/"}]}},"_links":{"self":[{"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/posts\/1448","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/comments?post=1448"}],"version-history":[{"count":4,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/posts\/1448\/revisions"}],"predecessor-version":[{"id":1458,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/posts\/1448\/revisions\/1458"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/media\/1274"}],"wp:attachment":[{"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/media?parent=1448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/categories?post=1448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.heroes-world.de\/en\/wp-json\/wp\/v2\/tags?post=1448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}