Don’t make these 5 home workout mistakes

 

With the ongoing global pandemic causing gym’s to close & limiting how much we are able to venture outside, in order to keep up with our health & fitness goals a lot of us are turning to working out from home.

This article is going to highlight 5 common mistakes when training from home & hopefully offer some suggestions to make your home based workout plans safer & more effective.

 

Mistake number 1-  Not warming up properly  

 

Perhaps its because its your home environment & you’re not at the gym or in an actual fitness class but its very tempting to save a few minutes & completely skip any sort of warm up before launching into the latest HIIT workout on Youtube. 

Doing a few star jumps & shaking your arms & legs around a little is not an effective way to warm up your body in preparation for intense exercise & will massively increase your risk of injury throughout your session. 

A good warm up should raise the heart rate, move & loosen all of the major joints & stretch the major the muscles- ideally mimicking the sorts of movements you will be doing in your main workout. 

Quick tip- if you’re unsure what to do as a warm up, perform 1-2 rounds of what you’ll be doing as the actual workout but at a slower speed & lower intensity. 

I.e. if your workout involves jump squats & full push ups, perform 1-2 rounds of slow bodyweight squats without the jump & some kneeling push ups to prepare yourself. 

I’ve put together a free 5 minute stretch routine that would work perfectly as a warm up before doing a workout at home —> CLICK HERE to access the video

 

Mistake number 2- Following ‘insta model’ workouts that are not designed for you

 

The workouts you do should be specific to your goals & your current level of fitness. If you’re 5 stone overweight, have a dodgy knee & are completely new to exercise, trying to complete the ‘Insanity’ home workout plan is probably not the best idea. 

Not only will it increase your likelihood of injury, you will end up having to modify most of the exercises & mean you might not get the desired benefit the workout plan was intended for. 

Try to look for or design a home workout that is specific for your level of fitness right now. 

 

Mistake number 3-  Following poorly designed workouts 

 

One of the big issues with home based workouts is the lack of equipment you have available. You might be lucky enough to have a good home gym, some weights or resistance bands or you might not have anything at all other than your own bodyweight. 

Lack of equipment can lead to very poorly designed workouts that are based on just a few primary movements. E.g. squats, push ups & sit ups. 

Over the short term this won’t really be an issue. But over weeks & months repeatedly doing the same things can lead to strength & muscular imbalances, repetitive strain injuries & emphasise poor posture. As well as being super boring! 

Ensure if you are following home workout plans or designing your own that you are doing balanced workouts that work all of the major muscles in the body & aren’t simply weird & wonderful variations of fundamentally the same exercise. 

 

Mistake number 4- Ignoring strength based work

 

One of the main contributors to frailty as we age, as well as injury risk & the ability to manage our weight is how healthy our muscle is. 

With muscle- you will lose what you don’t regularly use.

If your home workout plan only includes cardio style workouts where the focus is purely on getting you out of breath through a series of small standing movements, you risk neglecting your muscular strength & therefore becoming weaker. 

Try to make sure you’re including some good quality strength based exercises at least twice a week to help maintain a healthy level of muscle. These could be things as simple as some lying down bridges & some lunges for your legs, some kneeling push ups & rows for your upper body & some side planks for your core (images below).

Bridges

Lunges

Push ups

Rows

Side Plank

Mistake number 5- Not stretching 

 

As tempting as it is when you finish a home workout to get on with making the tea or hanging up the washing, regularly neglecting stretch work puts you at a higher risk for developing tight muscles which in turn could lead to injuries or poor posture. 

Getting more flexible will not only lower your injury risk & improve your posture, it will also improve the quality of your workouts. 

The more flexible you are, the more exercises you will be able to do properly with good technique & therefore gain more benefits. 

E.g. improving the flexibility at your ankles & hips will mean you will be able to perform squats much better. Whereas you used to struggle getting low into a squat & you felt pain in your knees & lower back if you did too many- now you’re able to get all the way down pain free. 

Remember that stretching will not only help you recover from your last workout but will also improve the quality of your next one. 

 

Thats it! Hopefully now you have a few more things to consider when approaching your workout plans. I wish you the very best of luck with your home training over the coming weeks & if you need any help putting together an awesome home workout routine then check out my 8-Week Home Workout Plan thats now available for only £9.99!

 


April 19, 2020

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