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The dos and don’ts of home workouts

By SHEENA MABILANGAN

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When you
are limited in your means to get out and about, it may give you an open canvas to explore different ways to keep sane. Some of us have jumped in on the culinary aspect of things, exploring our artistry or, another thing that seems to be booming is staying fit at home.

Exercising at home in this current pandemic is definitely something that is recommended to help keep your immune system strong, ease off anxiousness/brain fog, help control your weight, and bond together with friends and family.

When it comes to searching for a program, there is so much on the internet you can access. Ranging from HIIT, rowing classes, yoga, CrossFit, boxing etc—the list is endless. So, where do you start and what do you need to look out for?

Here are some dos and don’ts in following a home workout.

DOs

DO consider your current fitness levels before starting.

The first and foremost thing you’ll need to consider is your current fitness levels and experience. Going from 0 to 100 can feel okay at the time but you’ll need to factor that your body has not moved in certain ways for a while and the best way to start is to move at your own pace with the right form and technique.

DO build up gradually before doing big sets.

When it comes to exercise, consistency is key no matter how big or small.
For exa
mple if you were to do 100 pushups off the get-go, although you might feel like you’re kicking goals, you might find it may take you a while to recover. It’s about loading and building volume slowly.

Start off in smaller sets or regress the movement before jumping to the deep end.

DO seek professional help if you don’t know.
Although we can be huge fans of people we follow on social media, you might trust that it looks right but it doesn’t necessarily feel great. In this case, stop if it does cause pain. If you can seek out a coach or personal trainer to guide you, it makes a huge difference. (Plus you are helping them out whilegetting stronger and healthier—go figure.)

DO get your friends or family involved.
Although we aren’t able to physically connect with a lot of people, it doesn’t hurt to get your friends and family involved. Of course, if you are the fitness fanatic in the family make sure you take it easy on them. Not only does it make it more fun with friends, but it can be a great way to keep each other accountable.
For those who have kids, it’s an even better way to teach your kids the importance of implementing physical activity.


DO make sure to warm up and cool down before and after a workout.
I get most people can get super excited to jump in a circuit or workout. Going in cold, however, can have an adverse effect on our bodies. Please remember to get your body warm, get your heart rate up, and increase range of movement before going into the fun stuff.
A warm up
is supposed to prepare the body for the movement that it’s about to do in a physiological sense (more blood flow to the working muscles, allowing greater elasticity in our muscles, a better neurological response).

DON’TS

 DON’T overexert yourself.
When it comes to exercising in this climate, it can feel great to work up a sweat. When the humidity levels rise, however, it can be quite dangerous. Severe dehydration can leave you feeling lethargic, dizzy, nauseated, and drained. If you aren’t used to the heat, make sure to get in your water throughout the day and electrolytes!

DON’T lift more because it looks cool.
Yes, we are talking about those who like to compete with the amount of lb/kg they use. Although you might have seen someone who has lifted heavier than you, don’t assume it’s okay for you to do it (unless you are qualified and under their guidance).
There’s a reason they have set a number, or they might not have any reason at all. Make sure you look after your body.

DON’T be too hard on your friends or family.
If you are someone who has been training for a while compared to your friends and family, remember to guide and support them! 

Like you at some point, we weren’t all gurus at understanding movement and intensity. During this time, we need that support more than someone nagging in your ear. 

If it’s too hard for them, adjust the movements so it’s reasonable for their level and do it beside them.

 DON’T limit yourself with what you don’t have. 

Be creative and see what you can do with things at home. If you don’t have gear, we can often use it as an excuse to stop training overall. This is really up to your mindset. If it matters, you’ll make it happen!
Instead of thinking of not having weights or gear, see what you can use around the house to kee
p you moving. Clear up space for you to train, use that backpack and thick books to be your resources. 

Not only do you save money but it gives you different ways to be creative. Remember to do a few test trials before applying it to your workout.

DON’T be too harsh on yourself.
Although we have people jumping in on health and fitness now, for those who are doing it longer (athletes)
, they can feel quite disheartened. 

The biggest thing is don’t be too harsh on yourself. We can get too caught up as to what we could have achieved that we lose the purpose of why we train in the first place.
Exercising, as they say
, is a celebration of what your body cando and should be something to remember. It may not be your peak or optimal level, but you are still strong and healthy.

I hope these pointers will be something to consider for your home workout. This is the best time, if anything, to get started somewhere. We need it now, more than ever, because it’s the only body we have. Most people would think that training is a luxury but in times like this, it should be a necessity. If you haven’t started yet, this is your time to try and for those who are—keep going because each day you show up for your body, the more it becomes stronger!
Stay strong!



Source: Manila Bulletin (https://lifestyle.mb.com.ph/2020/05/27/the-dos-and-donts-of-home-workouts/)

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