I am a practicing physical therapist aiming to help people with my knowledge as much as possible.
Starting up with home workouts isn't easy. It takes a lot of mental hustle before you can persuade yourself to get on your feet. You might feel that buying new training gear should be your first step but although it may spark some excitement in you, they are not enough to make your workout successful or be the first step. Here, let's explore and discuss the other more important aspects which can make or break your home workouts.
Before You Hit The Workout
No one would have thought that the first step towards a successful home workout will actually come prior to even starting the workout. Let's take a look at some.
1. Checking on medical conditions: Checking your underlying medical conditions is one of the most vital things before you start exercising and if you are someone who has a medical history then please contact your doctor prior to beginning and take the appropriate measures. Recall that we want to get healthier and precautions are always better than cure. Alternately, if you recently haven't had a medical checkup then I advise you to get your vitals checked before initiating.
Let's move to the second most important step:
2. A good warm-up: If you are a non-athletic person, your body would most likely be not used to an activity that needs a high degree of metabolism. If you directly start doing repetitions of any exercise then you are going to end up getting some muscular injuries following dehydration. It is therefore very essential to warm your body and make it friendly to the drill. Healthy warm-up before the exercise improves the body's blood flow so that your muscles get a good oxygen supply to minimize the risk of unnecessary tear, grip, and twist in your muscles or articulations.
Now when you have successfully made your brain and muscles understand that things are going to get down, let's explore further.
Maintaining a Good Workout
1. Being consistent: Consistency is more important than perfection. It is the key, if you can be consistent you can be anything. When you start training your goal should be being consistent and everything else will just fall into place. Appreciate yourself for the small steps you take every day and motivate yourself to take bigger steps tomorrow.
2. Good Diet: If you want to gain or lose weight or just build muscle, it is very important to have a healthy diet. Break off the notion that eating less would reduce your unhealthy weight and eating junk will help you gain weight. The reality is that if you keep a healthy diet, you can achieve everything. People occasionally avoid eating, trying to lose weight without understanding that all the protein and nutrient sources that their bodies need are being cut off. Instead, schedule a nutritious and balanced diet, eliminate junk, and workout. Not eating sufficient or consuming unhealthy foods can easily reduce your metabolism and unnecessary eating can cause you to become obese by making your body more vulnerable to diseases such as diabetes. You can leave a comment if you want help with your diet chart.
3. Workout Gears: You can always add equipment to your workout. Perhaps, a treadmill might exactly be your workout plan but you do not need to buy a treadmill instead buy a skipping rope. An average person can lose more than 10 calories in a minute using a skipping rope and on a treadmill, you will be burning the same amount of calories as it depends on the level of difficulty. So, It is very essential to plan a workout and add gears to it as you progress. If you are staring with cardio then first train your muscles without any equipment and once you get a better hold on yourself you can slowly begin to add weights and resistance. However, if your goal is muscle building and you are jumping just right in with weights then have a good warm-up and start with light weights and progressively add more. In this scenario, it would be safer if you consult a professional trainer before you start since you are more prone to injuries.
4. Mind-muscle connection: Building a mind-muscle connection while working out isn't easy, especially when you are a beginner. Also known as an attentional focus, you have to feel the muscle you are targetting work through its full range of motion. It helps you to engage your muscles more effectively for them to grow better.
5. Take Breaks: It is really important to rest the muscles during exercise and workouts. There is plenty of pain, your body needs time to heal. Not only to avoid accidents but to enhance your performance, it is very important. If you are following any Youtuber or an application then always pause the workout and continue when you feel comfortable, no need to exactly follow the rest timer of your online coach but do not rest for too long.
1. Cool Down: Post-exercise, a cool down allows the heart to slowly achieve a natural heart rate. Some stretching and flexibility exercises can be added at the end of the workout. Note, that experts no longer recommend stretching as a warm-up. On the contrary, it is better to perform stretching after you finish working out.
2. Stay hydrated: When you work out, you sweat hence your body loses a lot of water thus it is very important to stay hydrated.
What should you expect?
Expectations are inevitable but simply don't expect and by that I mean do not pre-assume your result. We often tend to pre-assume the results and get fed up when we don't see the same things happening. The truth is everyone has a different body, the same things work differently for everyone. You have to work hard. Results might take longer than you anticipate but it will be worth it, you will eventually see results. You have to be consistent. Mindset, routines, and habits are the building blocks for your success towards your wellness goals. You are entirely up to yourself so you decide what are you are going to be. So, be consistent, have a good diet and you will see some results. Even if you feel like giving up then breathe and appreciate yourself for how far you have come and start again. It's your story, write it your own way.
Always remember from the day you start working out you are already fitter than yesterday. Small changes make up for a big change.
If you have any queries, please leave a comment and I will be delighted to help you out.