We are getting pretty used to transitioning in and out of lockdowns, and this includes our routine when it comes to training away from the gym.
Most of us have some home workout options and a selection of equipment to use in the absence of our regular gym.
While keeping fit and active during lockdowns is super important to both our physical and mental health, it is important to watch out for a few common factors that can impact the effectiveness of home workouts, or increase our risk of injury.
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1. Make sure your equipment matches the movement
Many of us are trying workouts from social media or the web. While these provide us with great ideas, they can involve equipment that you don’t have, so be careful when you substitute one for another.
For example, a kettlebell moves quite differently to a dumbbell. They can often be swapped safely, but just take extra care with your form and technique when performing a move not designed for that equipment.
2. Warm up and cool down
How often have you gone from sitting at your desk all day, straight into a workout in your living room?
Chances are, your body is not prepped for movement and intensity compared to a normal day.
Always take time to connect and give your body the warm up it needs. The same goes for cool downs!
It can be tempting to just flop on the couch, especially if you are tired, but be sure to gradually slow your heart rate, bring the body temperature down, and always stretch.
Warming up will help prevent injury and make your workout better. Image: iStock.Source:BodyAndSoul
3. Be aware of your environment
If your workout involves a lot of movement, either in floor space or from your limbs, be sure to pace it out first and have awareness of your space, before you get started with intensity.
The last thing you want to do is knock over a vase or bookshelf and cause a nasty injury. The same goes for dumbbells, bands or loose items.
Be careful you don’t lose grip of them and send them (or yourself) flying. Finding a space outdoors can be a good option to consider, also.
4. Choose new workouts carefully
If you are working out alone or unsupervised, it may not be the best time to try anything too far from what you know your body is capable of.
Without a qualified fitness professional to guide you through form and technique, it may be better to stick to what you know works well for your body and quality moves you can perform safely.
Choose new workouts carefully. Image: iStockSource:BodyAndSoul
5. Stay hydrated and eat well
Keeping in mind that what we put into our bodies can influence both the energy we bring to our workouts and our ability to recover, make sure you are nourishing your body with great food and keeping hydrated throughout the day.
6. Reconsider your goals
If you are in an extended lock down, it could mean that the goals you are working towards have suddenly become unrealistic. For example, if you are looking to gain muscle but only have access to light weights, you may not progress at the rate that you are used to when you have access to a gym.
Rather than being disappointed or feeling down, take the opportunity to reset your goals to something more achievable, but that still brings benefits. For example, why not make a commitment to improving your flexibility and mobility?
Such a regime is easier to stick to during a lockdown, and will have a massive impact on the quality of your training once you are back in the gym.
That routine will put you in good stead. Image: iStockSource:BodyAndSoul
