With people unable to attend regular gyms, training at home has become a top trend. But exercise does not come without risks, without the careful guidance from trained gym instructors, there has been in a rise in injuries because of those training at home, improvised cardio workouts, and other gym-free exercises have been trending.
Below are a few tips to help remain injury-free if you are training from the comfort of your home:
1. Wear the correct Foot Attire
Check those shoes, and get new ones if they don’t fit properly or are worn to shreds. Those fitness shoes should preferably be less than six months old. And use shoes tailored for the activity you’re doing.
2. Know your equipment
If you have not used the treadmill in years (if at all) or don’t know how to properly set up yourself on a bike, you should read your equipment’s instructions before using it. Prevention begins by familiarizing yourself with the equipment you use. To see how to use your particular piece of equipment, it is important to review your user manuals. In the event you don’t have a manual, look up a YouTube video tutorial.
3. Create Ample Space to Work Out
You are more likely to pick up an injury if you do not have enough space or having obstacles in the way. To that end, make sure that you have plenty of room to manoeuvre when you work out, especially if you’re using a cardio machine. You can easily fall or trip and bump into stuff around you. Clear the room, making sure that you don’t have furniture, cables, or even your kids or pets around you when you work out
4. Higher a Personal Trainer
Trainers are giving interactive virtual sessions, which can be a good choice. For specific exercises, a trainer can help you learn proper technique, particularly if you are doing strength training.
Regardless of your level of fitness, it is a must to warm up with drills particularly of muscles that you will be using during your workout. This will help to increase the flow of blood to certain regions, preparing your body for the workout.
6. Start Small
Resist the temptation to go all out if you’re new to exercise. Instead, increase the intensity of your workouts gradually. Start with a five- to 15-minute walk and then progressively add five minutes per exercise.
7. Understand Differences’ Between Pain and Discomfort
It’s not unusual to feel some form of discomfort during a workout. Pain is different, as it can signify the beginning of an injury. During exercise, pain is often acute and comes as a sharp or persistent feeling, a sign that you should immediately stop your workout and see a physician if necessary. It will help you to know when to work harder or when to take time off to heal by understanding the difference between the two.
8. Consider the Terrain
Exercising outdoors can be wonderful. Just be mindful of the surface on which you will be using, especially if you do a high-impact activity such as running. Certain terrain like trails could be easier on the joints as compared to running on tarmac/ asphalt.
9. Be Mindful of Your Surroundings
Outdoor fitness requires more attention than indoor exercises because you have to be aware of traffic, animals, other individuals, and even the weather. Each of these factors can cause harm, adding that in this period of social distancing, respect other individuals by remaining at least 6 feet away from them. If you listen to music as you work out, you need to pay even more attention to your surroundings because, and chances are you won’t hear imminent danger from bikes or vehicles’ approaching.
10. Pick a class appropriate for your fitness level
If you are using a virtual fitness platform you should be aware of the fitness conditions necessary for that class, although they have advantages, make sure you select classes that are tailored for your level of fitness, otherwise, you might injure yourself if you’re doing a class that your body isn’t ready for.
While any activity can cause injury, some exercises have higher injury rates than others, especially if after years of inactivity you are just learning how to start working out or are getting back into exercise. You are advised to follow the above to ensure a worry-free workout.