Do’s and dont’s of home workouts

HOME just does not sound like the ideal location when you are putting things in place to get serious about working out — after all, there is no training equipment or fitness trainer. And while this may be true, fitness trainer and instructor Gisel Harrow said that even in the absence of these gym luxuries you can still achieve the same quality benefits as you would with a gym membership, and as a bonus you would get to save some money.

“Starting an exercise regimen at home is great; it might not seem exciting and it’s not half as flashy as these modern gyms, but you can reap the same benefits. All that is required is that you have an effective fitness programme which has five components — namely a warm-up, a cardiovascular (aerobic) workout, resistance (strength-building) exercises, flexibility moves, and a cool down, all of which you can do at home,” Harrow advised.

To get the body you desire in the comfort of your home, Harrow shares a list of things that you should do, as well as things to avoid.

Do’s

1. Always engage in five to 10 minutes of a proper warm-up. This can be any cardio activity such as brisk walking, light jogging, jumping jacks, jump ropes or high knees, that will get your heart rate up and muscles warmed.

2. Always make sure that you light stretch all the muscle groups.

3. Start with small goals, whether it’s the amount of time, sets or repetitions. Challenge yourself and get into your routine with more challenges, goals, and to make things interesting, keep a journal to keep track of your progress. You can also consider rewarding yourself when you achieve goals, for example, you can get a new, cute water bottle, or cute running shoes or new gym gear — you deserve it!

4. Set realistic goals and tick them off daily or weekly depending on your big goal.

5. Ensure to use proper form or techniques when doing exercises to prevent injury, especially with weights or bands.

6. Stay hydrated throughout your exercise by drinking water or drinks with electrolytes.

7. Stretch properly after each workout session.

8. Always ensure you get clearance from your medical practitioner before starting any exercise programme.

9. Set a schedule for workouts and hold yourself accountable. If it is difficult to stick to it then find an exercise partner if possible; that way you’ll be less likely to find excuses when you’ve arranged to workout. Also, this person will be a source of motivation and the chances of boredom setting in and derailing your programme are also reduced.

10. Support your fitness programme by altering your lifestyle. Therefore, you want to make sure that you are eating balanced meals, choosing healthy snacks, and making sure that you always capitalise on every chance to rest. When you rest you facilitate your body’s recovery and cell restoration following exercise.

11. Invest in inexpensive fitness accessories that you can incorporate in exercises such as an exercise mat, stability ball, resistance bands of various sizes, and dumb-bells. However, you can also use furniture in the house to assist with exercises.

Don’ts

1. Don’t skip the warm-up phase as it’s very important to minimise your risk of injuries.

2. Don’t leap into doing strenuous movements without knowing how to do the basics. This can increase your chances of injury.

3. Don’t take on more than you can manage in one session; it’s nice to be excited and it’s good that you are motivated, but it is important that you gradually slip into a routine.

4. Don’t ignore signs your body is giving you. Don’t just plough through aches and pains because it could mean that you are worsening a problem.

5. Stop sticking to the same routine because you have mastered it. It is important to challenge your body and mind; by doing this you will also stave off boredom which often comes when you are too familiar with something.

6. Don’t set unrealistic expectations; this can occur easily, especially because you might not know the depth of work required since you do not have professional help. Not learning to manage expectations can ruin your motivation and ultimately your fitness plan. So for now just listen to your body and take things in stride; very soon you will know your body much better and what you can accomplish.