The ability to train anywhere and with anything made excuses less credible and turned the workout into a necessary moment of well-being within the day. Do-it-yourself and inexperience, however, have caused the increase in injuries between hasty workouts and, on the contrary, excessive for one’s level of preparation.
If you have decided to practice sport on your own, here are the mistakes you shouldn’t make to get in shape when the gyms reopen.
1.DO NOT WARM UP
Starting to train without warming up is a serious mistake. Warming up prepares the body for exercise and reduces the risk of injury.
2. DO EVERYTHING NOW
«If you are starting to train again, start slowly and gradually increase. Don’t start with five workouts a week, spread them out with a rest day in between, choosing a workout appropriate to the level. It may be lower than what you used to do, but once the base is rebuilt, then you can start all over again, “personal trainer Nicole Wright explained to Harper’s Bazaar.
3. IGNORE CHANGES
Each type of training can be custom built, making the right changes. Doing so is not a sign of weakness. There is no point in jumping high and lifting heavy loads if you do not perform the exercise with the correct technique, you risk getting injured. Lighter loads and longer rest times are needed to get to the desired level.
4. DON’T DO THE EXERCISES WELL
Especially at the beginning it is good to take lessons with a dedicated personal trainer who can correct and set the correct execution of the exercises. Before increasing the intensity it is best to master the position well.
5.DO NOT TAKE THE RECOVERY SERIOUSLY
“One of the biggest mistakes people make is not taking the time to recover,” said personal trainer and nutritionist Mike Woodall. “Stretching is essential for recovery: any workout strains the muscles and it is important to offset the workload with a good stretching routine to prevent or minimize muscle pain.”
6. FOCUS ON ONE TYPE OF WORKOUT
The most effective training program must be as varied as possible to prevent the muscles from adapting and tend to go into energy savings. A complete training program should include cardio, strength, and stretching.
7. TOOLS AND ACTIVEWEAR
Before investing in any home gym equipment, it is best not to set long-term or aspirational goals, but to think about which exercises can really integrate into your routine. When it comes to dumbbells or kettlebells, you can be optimistic and choose weights that don’t get light within a month.
8 THE IMPORTANCE OF SLEEP
As the Dr. Verena Senn, neurobiologist and head of Emma’s sleep research – The Sleep Company, sleeping after a workout is important, for both athletes and recreational sportsmen, because this is how the body fights inflammation, repairs muscles, restores cellular energy and prepares for even better performance.
Furthermore, at a neuronal level, sleep is essential to correctly process the movement sequences, carefully memorize every little action and transform everything into instinctive habits that allow you to carry out the activity automatically in an impeccable and almost unconscious way. People who sleep less than 8 hours a night (or worse, less than 6 hours) get tired 10-30% faster than others, their muscle strength decreases, oxygen levels are reduced and they risk injuring themselves more easily.
9. EXAGGERATE WITH THE HIIT WORKOUT
HIIT (also known as high intensity interval training) has become very popular in recent years due to its ability to deliver a killer workout in a short amount of time. The endorphin rush it produces is not comparable to any other training and can be addictive. We must not exaggerate, however, in order not to put the body under stress. If done with the right frequency it can help the body physiologically. But doing too much HIIT can lead to increased levels of the stress hormone cortisol, which can weaken the immune system and cause muscle wasting and even fat synthesis – the storage of body fat. A maximum of three HIIT sessions per week is sufficient and should give the desired results.
10. DON’T HAVE A PROGRAM
Not having a training plan can cause you to lose motivation. Having a schedule and an appointment empowers and structures the training. Those who plan well are half the battle.
11. TRAIN WITHOUT SHOES
You are wearing gym leggings and sports bra and are thinking about working out barefoot because you are at home. In fact, if it’s not a soft workout, it could be counterproductive. Training shoes help balance foot support and cushion movements, weighing excessively on the sole could create inflammation.
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