Optimizing Your Home Workouts – 7 Things You Can Do : From helping you save your expenses over gym subscriptions and car fuel to giving you maximum flexibility over setting your routine, home workouts could be the most empowering way of training your body.
Let’s admit, most of us are either too tight on our schedules and budget or are just too shy to try exercising in the gym with anybody other than ourselves watching. The rest of us, who love or somehow manage to go to the gym, had to anyways turn home-wards when the global pandemic compelled everyone to stay in nationwide lockdown.
Getting what I’m hinting at? Yes! There could more than one reason why you might have opted to work yourself out at home. However, the primary concern associated with working out at home is the question of effectiveness. Can home workouts give us astounding results as gyms do? Or are there a few tweaks that we can employ to make the workouts beneficial? This article would guide you through these questions right away for Optimizing Your Home Workouts.
How to Maximize Benefits from home workouts
Have some basic exercise equipment
No! We don’t want you to end up setting a full-fledged gymnasium in your home for working out. A few basic types of equipment, that can help you accelerate the efficiency of your chosen form of workout, would go a long way!
A jumping rope, few weights in the form of a kettlebell or dumbbells, resistance bands, and a plyo-box could be enough to increase the difficulty level of your routine. Remember, the only way to train the muscles is by challenging it just a little beyond your comfort zone but not far enough. But don’t overdo it. The quest for increasing resistance can sometimes end up injuring you. Strictly refrain from wasting your efforts and know your limits.
Indeed, a few pieces of equipment can make your regular work out a lot more fun! They can assist you in pushing yourself when you are likely to give up, which is where you can reap substantial mental and fitness gains. The equipment also makes it easier to track your development. For instance, you were at 20 rope jumps the last week but this week you could handle 25- it’s the progress you should be proud of!
Keep it clutter-free
Clean and organized spaces are known to enhance the sense of productivity that one experiences while performing something mentally or physically challenging. It is when you start doing unusually tough tasks, needing focus, you need to avoid a cluttered space or the one that is too distracting. Organize your equipment and mats in the right corner, where you can access them easily while starting the session. Don’t keep hard or slippery objects too near as to hit them while working out. Still better, have a specific area, particularly dedicated to working out, in your house. If you lack substantial space or a backyard, try to smartly orient your indoor space.
To give yourself a positive push towards not skipping routine, keep your fitness wear, mat, and equipment set ready for the next day.
Have Indoor Plants
A refreshing environment for home-based training has multiple benefits. Letting yourself some fresh air, out in nature, can relax your mind and give a soothing essence. This mental relaxation is proven to enhance productivity and physical performance. It is worth noting that the air inside our homes could be twice more polluted than the air outside on the least green lanes. Although concerning, the degraded indoor air quality can be drastically improved using small air-purifying systems indoors while you work out.
Alternatively, indoor plants are also an environment-friendly solution for getting clean air. They are more affordable than commercial air purifying machines. Plants also enhance the ambiance of your training area, giving you a wholesome experience while working out on your own. The benefits of an ambient space are far-reaching. They can help you be more mindful. You can also plant some medicinal herbs at a vase, as per suitability and preference, to increase your healing from workouts.
Stick to Compound Movements
Compound exercises demand more muscular activation and engagement in performing one movement. They are primarily incorporated in High-intensity training. For instance, squats. The exercise utilizes the force of many muscles in the legs, buttock, and lower body, such as quadriceps, hamstrings, calves, and glutes. They also highly engage the core and lower back. Contrary to isolation exercises, that target one particular muscle, compound exercises challenge either the whole body or a set of more than one muscle groups.
If you have ever seen an athlete training, you must have noticed their actions involving more than one movement which is replicated in a fixed frequency to train muscles. If you are working out a home, doing compound exercises shall make your routine more effective and efficient in reaching your goals. They also trigger calorie burn, enhance your mind-muscle connection, improve your stability and assist in joint mobility. If you have a small space or time for training sessions, stick to compound movements, religiously.
Keep your workouts short
One advantage of working out at home is that you have the maximum freedom to fit your training into the time slot of your suitability. However, this could be a disadvantage too! Since one tends to rely on self for monitoring the workout’s length and intensity, at times we end up overworking and losing the track of progress. Working out for an unusually extended period just because you feel like doing it or have a little extra time at hand could not be the right approach to home workouts.
Why? Well, see there could be two greatest harms of it- unnecessary fatigue or loss of motivation. While workout out, we track our progress in terms of improvement which is measured by comparing the “before” and “after” in terms of endurance, stamina, form, or number of repetitions we do for a particular workout. Extended durations of workouts could make you vent your energy on a single session and lose motivation subsequently as you fail to beat your previous performance. Therefore, stick to the plan and record the progress.
Play Ambient Music
Different music can trigger different reactions in us. When you study or are at work, you may prefer listening to lo-fi hip-hop music that improves your focus. You surely do have a different feel-good playlist for me-times and another deep ambient music for meditation. The reason for having good music around is that it helps us get into the mood of the action and let the experience be more immersive.
Workouts are no exception! Find the type of music that gets you at your best or pumps in massive energy. No worries if it is merely instrumental or is hard-core rock music. Don’t hesitate from giving your sessions a splash of drama, as you sync our workout movements to the beats. To give you context, refer this study that reveals music can improve exercise performance by up to 15%. You can step to your favorite dance moves to warm up or cool down yourself. That is all the more fun because no one is watching you at home. So put your headphones on and turn on the beat!
Check if you are getting ample rest and hydration throughout your day or not!
Staying hydrated is highly beneficial while working out. Our body is composed of more than 70% of water. We tend to lose water via perspiration, which increases with our activity levels. Dehydration can reflect direct impacts on your physical and mental health. You may lose the energy and enthusiasm to workout, feel more fatigued, or anxious if you don’t replenish your body with the right amounts of water.
On the contrary, hydration can improve the glow of your skin, flush out the toxins and elevate your mood miraculously. Drinking 3 litres of water every day can also help you curb unnecessary appetite and promote an overall healthy physique.
Home workouts are pretty much in vogue for over a year now. Connecting yourself to a fitness regime that you love, can help you reap better results than doing what you hate to do. Be mindful of the types of workout and movements you incorporate into your routine. You may train yourself with high intensity, 3 days a week, or have a gentle yoga session for 20-30 mins over 5 days a week. Though the intensity and frequency depend on your endurance, we highly recommend you to maintain a strict tab of your workout patterns and progress. Did you perform 5 more repetitions per set of a definite workout this week? Jot it down in your journal!
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Optimizing Your Home Workouts – 7 Things You Can Do
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