These days, more and more people are looking into a home workout. Since the current health crisis has effectively made gyms and fitness centers unsafe, the only way to take care of one’s fitness is to exercise at home. But unless you have an in-house trainer and complete gym equipment, it can be a little harder to see results from home workouts.
That’s why it’s important to pay extra attention to your home workout plan. It’s pretty common to make mistakes when it comes to home workouts, and correcting them early on can go a long way in maximizing your fitness routine. Here, we’ve listed below some home workout mistakes you might be making — and how you can fix them.
Working Out with Improper Form
The lack of a trainer in your home workouts may increase your likelihood of exercising with improper form. Even exercises that everyone knows how to do, like push-ups and planks, can fall victim to poor form. For your home workouts to be effective, you should be extra mindful of your body and stance. Poor form targets unintended muscle groups and can make your workouts harder than they’re supposed to be.
To remedy this, try to look for video tutorials on YouTube on how to execute home exercises correctly. It also helps to install huge mirrors in your home workout area, so you can constantly check if your form is slipping. If all else fails, ask your partner, sibling, or roommate!
Forgetting to Warm Up or Cool Down
Warm-up and cool-down exercises ease your body in and out of rigorous routines. As home workouts may seem to be less intense than the ones done inside the gym, a lot of people who exercise in their homes neglect to do warm-up and cool-down sequences. However, these parts of a workout routine are crucial, as they improve your flexibility, prevent injuries, and encourage muscle recovery. This is why even for light home workouts, Gala Bingo’s Happy Hub underscores how you can never overemphasize warming up and winding down. Seated leg raises are great for getting your blood pumping, as well as jogging in place. To cool down, try doing a gentle yoga flow to get your heart rate back to normal. The lengths for these exercises vary per individual, so the best way to know when you’ve warmed up or cooled down is by listening intently to your body.
Not Hydrating Enough
No matter the kind of workout plan that you’re on, it’s critical to be properly hydrated. The symptoms of mild dehydration are dizziness, low energy, and dry mouth — all of which can be easily remedied by drinking more water. Moreover, Self notes that if your body isn’t properly hydrated during your home workouts, you might experience severe performance setbacks, too.
If you exercise with low hydration levels, your heart will find it harder to pump blood — making you more prone to fatigue due to low oxygen levels. You’re also at risk of overheating, as the human body has a more difficult time regulating temperature without water. To avoid this, make sure you drink at least 17 to 20 ounces of water 3 hours before working out, and 7 to 10 ounces of water during your home exercise routine.
Forgoing Workout Clothes
Here’s the thing: Just because you’re working out comfortably inside your home doesn’t mean that you should skip the workout clothes and just exercise in your loungewear. Other than providing you with maximum comfort and mobility, workout clothes will improve your performance and even motivate you.
In fact, studies have found that clothing has a powerful effect on a person’s mental processes and can affect how you feel, think, and function. As workout clothes are associated with physical movement and fitness, wearing the appropriate clothing during home exercise routines will impart feelings of confidence and athleticism — and subsequently boost your performance.
Not Keeping an Eye on What You Eat
Diet plays a big part in your home workout results. For one, you need to fuel up before your home workouts. Two hours before you start exercising, make sure you’re properly sustained with healthy carbohydrates from whole-wheat grains or low-fat yogurt. If you’re in a pinch for time, say 5 mins before starting your workout, an apple or a banana will do.
For post-workout nutrition, a healthy serving of protein, carbs, and fat an hour after your workouts is recommended. Maybe indulge yourself with a hearty chicken salad or, if you prefer to eat light, a smoothie bowl will also do. The key to better home workouts is not depriving yourself and eating nutritious food to help build muscle and encourage recuperation.
Since it’s easier to lose sight of your goals without having a trainer or consulting with gym buddies, it’s important to self-evaluate and check if you’re getting the most with your home workouts. By doing this, you can make your home workouts more effective and achieve your fitness goals slowly but surely.
Judy Wynn-Davies is an art teacher from Seattle who takes her fitness seriously. As a fitness enthusiast, she enjoys working out at the gym, doing meditative yoga in her backyard, and reading up on the latest news in the fitness world.
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