Exercising at home is essential in the year 2020. It is the fashionable thing, the in-thing as we are all spending a lot of time at home. Everyone is trying to avoid contracting Covid-19.
Most of the Gyms are closed as per government regulations. We all need to stay fit and in shape. We have to exercise in our homes. However working out in the home comes with some personal safety risks and injury risks. The following are a few tips for Home Workout Safety
Get yourself mentally ready
Prepare your mindset before the workouts. This is essential especially for beginners. When you make the decision to start exercising, get yourself in the right frame of mind. Make sure you engage in exercise to make it a habit.
You should not work out one week, stop the next week then start again the week later. You will not get the intended benefits if you start and stop. Get yourself into it for your lifetime and you will reap the benefits of a long healthy life.
Get the doctor’s green light
This one applies to beginners and those with underlying chronic medical conditions. Consult your doctor and ensure he gives you the green light to start exercising.
The doctor might prescribe the correct workout routines for your condition. You don’t need to risk worsening your condition. Get the doctor’s nod before you engage.
Plan your routines
If you fail to plan, you are planning to fail, so they say in business. This also applies to exercise. Before you engage sit down and plan which exercise routines you are going to follow. Do some research and come up with the exercise program.
As a beginner, you start off with some light workouts and slowly increase as your body gets used to working out. Starting off with heavy weights is a sure way to burn you out. It will wear you out and you will quit. Write down your exercise program and when you start, stick to it.
Write down the number of sets and the number of repetitions. You do not need to exercise every day. Get some days to rest and allow your body to recover.
Get the correct attire
When you start exercising you need to get the correct attire. Basically you need to wear an exercise vest, sweat shirt or a comfortable T Shirt. You can wear comfortable sports shorts, tights or pants that stretch and will not limit your movement.
You need comfortable sports shoes with a good grip worn with comfortable socks. You may need a rubber mat with a good grip that will not slip for floor exercises.
When you start using weights you will need gym gloves for a firm grip on the weights. The gloves will also help to prevent blisters in your palms.
Warm up before working out
You must prepare your body before exercising by warming up. This will get your blood to start flowing faster and your muscles to start moving. You can warm up by doing very light exercises or by stretching your limbs and muscles.
This will prepare the muscles and prevent cramps and injury during the workout. Do some research on a warm up routine before you get into the main routine for the day. Warm up is important each and every time you want to exercise.
Follow instructions on use of equipment
When using equipment for your workouts please read instructions before starting your routine. When you buy the equipment make sure they supply you with a users manual.
Make yourself familiar with how to safely use the piece of equipment and not cause injury. Setup the equipment well before you start using it if it needs setting up.
Do not take shortcuts. Follow exactly what is written in the manual. This is for your safety.
Breathe when working out
Do not hold your breath or try to limit your breathing during the workout. When you are exercising your body burns calories/fat with oxygen to produce energy for the muscles. You need the maximum amount of oxygen you can get during the time of the workout.
Make sure you breathe deeply as you exercise. If you hold your breath you will start to feel dizzy and you risk fainting. If you are working out in a closed room make sure there is enough ventilation. Open the windows for air to circulate.
Build up the intensity of your exercise
When you are starting off as a beginner or you have not been training for a while you must start slowly and build up the intensity of your workout.
If you are using weights or resistance training start with small weights and slowly build up over several days.
Even when running on the treadmill start with short distances and slowly increase over time as your muscles get used to working out.
Over several days of workouts as, your muscles increase in strength and size, you can also increase the intensity and weights. There is no way you can start from beginner to pro in one day. You will burn out.
Listen to your body
As you work out it is important to listen to how your body is responding to the exercise. Stop if any part of your body feels painful. Stop if there is pain in any part of your limbs.
Consult your doctor if its injury or if the pain persists. Yes we need to exercise but safety first before anything else. Keep a first aid kit in your home.
Familiarize yourself with some basic first aid procedures. It will allow you to attend to small injuries. Anything more than that do not hesitate to consult the doctor.
When your are working out it is important to keep your body hydrated. Drink a lot of fluids before, during and after the workout. Your body will sweat as you work out.
Generally our bodies need the following amounts of fluids per day
Men : 3.7 Litres
Women : 2.7 Litres
It is important to replace the fluids lost when you sweat. You can drink juices, nutrient rich fluids and most importantly plain water. Drink lots of water to replace water lost through sweating.
Your body will become dehydrated if you lose more fluids than you take in. If you find your are urinating less frequent and your urine is dark colored that’s a sign of dehydration. Drink lots of fluids when you exercise.
Get enough Rest and Sleep
It is important to wind down after exercise and get your body to relax and later sleep. There are some feel good hormones that released in your body when you workout.
These hormones will make you feel calm and relaxed after the exercise. Allow yourself to take a hot bath and get enough sleep afterwards. It is important to get 7 – 9 hours of sleep every day.
When we are sleeping our bodies rejuvenate and regenerate themselves for further activity the next day. Muscles repair themselves and grow when in resting mode.
Depending on the intensity of your workout you do not need to workout every day. Allow yourself a day or two to recover in between workouts.
Eat a healthy diet for fitness when you are exercising. Your body needs the fuel for workouts. Give yourself 3-4 hours after eating a large meal before you exercise.
You do not want your stomach to be full when you are working out. Eat foods with carbohydrates for energy and foods with a lot of proteins for muscle repair and building. Eat something with both carbs and proteins within 2 hours after your workout.
Remember we exercise for good health and longer life. Safety comes first when you exercise. Whatever form of exercise you engage in, make sure you are safe and do not get injured in the process. We cannot achieve good health if we are injured and hospitalized.
>> Click here for Body Weight Exercise Routines <<
Please leave some comments in the comments section. If you have any questions, do not hesitate to write in the comments section. I will definitely get back to you.
Stay safe and happy workouts
Please follow us to receive the latest posts by email and share if you enjoyed reading this :