A home gym setup has become a necessity. As the pandemic forced fitness centers to close (and some for good), people have had to do fitness routines in their living rooms or bedrooms.
7 Workout Dos and Don’ts
And without the benefit of an instructor to guide you, you may neglect certain steps that make every workout relaxing and energizing, A pre-fitness routine helps you make the most of every exercise, preventing injury and discomfort in the process.
Here’s what you need to do and not do.
1. Eat light
Don’t workout on an empty stomach. Food acts as the fuel that your body burns for energy. Without it, the calories will then come from the muscles instead of burning fat. Eat the following before working out:
- Wholegrain
- Bananas
- Oats
- Trail Mix
- Grilled fish, chicken, or vegetables
Eat your meal or snack 30 to 60 minutes before exercising, so you won’t feel bloated. Don’t eat meals that are too heavy and large.
2. Warm-up before you start
Warm-ups won’t help with building muscles or calorie-burning, but they’re important to the success of your routine.
A good warm-up will raise your temperature. When your temperature rises, oxygen flows better to your muscles, allowing them to be more flexible as well as contract and relax easily.
Your heart will also thank you for it as it will have time to prepare for the rigorous activity that’s about to take place. A good warm-up involves stretching or light walking. If you don’t feel like walking around your area, you can always do it inside your home or in your own backyard.
3. Stay hydrated
Drinking water to replenish your system and hydrate is a must. However, do it in moderation and don’t drink too much. This can cause stomach cramps that can cause nausea which will prevent you from exercising effectively.
Take small sips, or drink small amounts of liquid when doing light exercise, however, for more intense routines, choose sports drinks to replace electrolytes that your body lost.
4. Set a routine
Not planning ahead is a recipe for an ineffective workout. Create a schedule and the types of workouts you want to incorporate into your week. Prepare everything ahead of time from what you’ll wear to the gear you’re going to use. This will make it easier for you to proceed into the activity rather than spending more energy thinking about how to start or what to do.
Some tips to help you set out your workout routine:
- Prioritize your exercise schedule. Treat your workout the same way you’d treat your work schedule. Use the same calendar for it as you do with your other priorities. This way, you’ll see it as an obligation that needs to be fulfilled.
- Find the right time to exercise. Always do what’s right for your schedule. Others feel like working out in the morning is best for them as it boosts their productivity, while some prefer to workout in the evening as they tend to sleep better that way. Experiment and play around with your schedule until you find the right one for you.
- Have a specific goal. Set a goal that’s specific and measurable. Don’t have a goal that’s vague, like “lose weight.” Set clear goals like “Run for 25 minutes” or “Do yoga for 15 minutes.”
- Track your progress. Monitoring your progress can encourage you to keep going, and can help you be accountable for your activities. It also provides a sense of accomplishment when you successfully complete a routine.
5. Don’t repeat the exact routine every time
Having a routine is great, however variety is key. Doing the same exercise not only reduces the fun, but it can have negative effects on the body. Not only will your body get used to the workout and burn less fat, but it increases the risk of repetitive strain injury (RSI). RSI is the gradual buildup of damage to tendons and muscles from repetitive motions.
Mix up strength training with cardio, and make sure to experiment with different workout routines.
Do things that you enjoy and be open to experimenting with new routines. For example, if you always workout indoors, you can try doing a new strength training exercise in your backyard. As mentioned earlier, make sure that you have prepped the place and equipment before you start. This way there will be no distractions and you can solely focus on your workout.
If you always workout indoors, create a workout area you can exercise in for hours. If you’re using your garden or backyard, make sure your equipment is safe from any weather and that you’ve applied insect or mosquito control treatment for your outdoor space. There’s nothing more annoying than insects and mosquitoes waiting to pounce when you’re exercising.
6. Don’t workout if you’re feeling pain
Don’t ignore body pains. Whether you’re training like an athlete or just doing some light workout, you’re going to feel muscle aches. However, if you’re constantly experiencing the pain and it’s getting worse, then stop. In most cases, you can rest for a few minutes and wait for the pain to subside, but if it persists, then call it a day and proceed to rest.
7. Don’t overdo it
Be mindful of how your exercise routine is affecting you. A sign of excess is when you’re suddenly unable to complete your usual reps or routine, and they no longer rejuvenate you. Other symptoms of overdoing a workout are insomnia, lack of appetite, irritability and a poor immune system.
Check with your doctor whenever you start something new or you’re experiencing any physical pain.
If you’re building a home gym, fill it with equipment that motivates you and makes you feel happy. It’s not the intensity or the energy that matters but the consistency.