Top 9 Tips for Fitness at Home Without Injury and Overexertion

Home workouts should not only be effective and regular. But also safe. There are some universal tips that will help you avoid exhaustion and injury in the classroom without the supervision of a personal trainer.

  1. Medical examination, tests

Medical examination, tests

Before starting fitness, which means exposing your cardiovascular system, joints and the whole body to stress, it is recommended to be tested and examined in honey. clinic. The list of studies should be determined by the doctor, taking into account what kind of physical activity you are interested in.

  1. Choice of clothes and shoes

Choice of clothes and shoes

Although you will be exercising at home, you will need suitable clothing and footwear for your workouts. It is not at all necessary to purchase expensive items in your wardrobe. The basic set - sneakers with high-quality cushioning and non-slip soles, comfortable leggings that do not hinder movement, a top or T-shirt made of breathable fabrics capable of wicking moisture away.

  1. Food and drinking regimen

Food and drinking regimen

Even if you will exercise at low intensity, and physical activity will be minimal, you should eat before starting fitness. 40-60 minutes before you start exercising, drink a glass of water and eat protein + complex carbohydrates (such as chicken and whole grain pasta).

To prevent dehydration of the body during training, drink water in small sips before you feel thirsty.

  1. Mandatory warm-up

warm-up before training

The easiest way to get injured at home, whether it's strength training or yoga, is to skip the warm-up. Your body needs warming up, tendons and muscles need preliminary preparation and stretching.

Important: the most common injuries in the world of sports are tendon ruptures and muscle tissue deformities. Both injuries can be the result of an inadequate or quality warm-up.

  1. Using your own training program

Training program

You should not train according to the same program that, for example, an Instagram fitness star is engaged in. You should only consider your level of fitness and health.

Important! Some exercises require significant practical experience and specific skills to be performed correctly. Even "normal" weight squats with the wrong technique will sooner or later result in knee injury.

The entire first month of exercise should be extremely "light". And only then the load and intensity can be increased. If you want to practice, for example, on video from the Internet, watch those videos that are intended specifically for beginners.

  1. Preparing the training site

place for training at home

Set aside an area for fitness in the room. Remove all items that could pose a potential hazard. A special sports mat should be laid on the floor. The front surface of such accessories is capable of absorbing liquids, while the reverse side has anti-slip properties.

  1. Regular breaks

Break from training

Working out without rest days is another easy way to get injured. Damage is the result of extreme body fatigue. Muscles need at least 2-3 days to recover from sports loads.

Important! The rest from fitness should be complete. You should not train one muscle group on one day, the second on the second day, and on the third day, load the first group again.

  1. Doing natural exercise

Doing natural exercise

The most risky and potentially traumatic exercises are those that are unnatural for our body. Those. those that are not fulfilled in everyday life.

An example is the "head pull," in which the head is tilted forward and the joints of the shoulders move in a way that normally does not work. A safe alternative is chest pull. The shoulder joints will be loaded in a more familiar way.

"Natural Exercises" - squats without weight, abs, push-ups, planks, etc.

  1. The right weight choice

Choosing the Right Weight for Training

You can do it at home with weights. Taking, for example, a 5-liter water bottle. The main thing is that the weight is not excessive for you. If you cannot do the exercise correctly, for example, lift a weight, keeping your elbow at the right angle, then the weight needs to be reduced.

Important! Correct technique is key to both the effectiveness and safety of your training. The optimal weighting mass is the one with which you can carry out at least 5-7 high-quality repetitions.

Pamela Reif - Home Workout Plan 2022