Working out at home is easy and cost-effective, and you always have access to the necessary equipment. Moreover, it can serve as a fantastic bonding activity with your loved ones. Therefore, it’s no surprise that 58% of people prefer to exercise at home instead of the gym. On the other hand, workout injuries can happen more frequently here, especially if you are lifting weights or performing a high-intensity exercise with poor posture and technique. Some people also overwork themselves, which can tear up muscles or worsen pre-existing injuries. This article highlights effective tips to help you avoid injuries while exercising at home.
- Stay hydrated
It is crucial to keep yourself hydrated while exercising. This is because sweating releases water and electrolytes, which are vital for the optimal functioning of your body. Exercising while dehydrated can be detrimental, just like eating without sufficient hydration. But just as drinking little water can be detrimental, drinking too much water can cause a heavy feeling in your stomach during a workout and can leave you queasy and preoccupied. Try to drink 10 ounces of water 120 minutes before a workout, and keep a bottle of water nearby for every 15 minutes or so throughout the activity. Replenish lost fluids by drinking another 16 ounces within two hours after finishing your workout.
- Do not overestimate your abilities
Just because you could take on that hefty lift a month ago or ran a mile five years ago doesn’t indicate you can now. If you are new to exercising or starting a new workout program, be realistic about your existing skills and begin cautiously. Taking a few days to figure out your training sweet spot at a lower intensity can be more beneficial than starting too hard, injuring yourself, and having to take several days or weeks off to recover, which can significantly hamper your performance.
- Learn and master exercise techniques
If you are starting a new fitness routine, it is important to invest time in mastering the correct technique. Consider seeking assistance from a specialist for a few training sessions to ensure you are performing exercises with the correct form. Alternatively, you can download apps like Muscle and Motion, which can help you understand the way muscles move and interact during exercise. Everyone, including ambitious runners, swimmers, and tennis players, can benefit from some professional advice. Slow down, learn how to correctly perform the techniques and your hard effort will pay off in the long run.
- Allow enough time for a full warm-up
It is important to give yourself enough time for a proper warm-up before starting any exercise routine. Jumping straight into a high-intensity workout or running without preparation can lead to injuries. This is because cold muscles are less flexible and more susceptible to tearing, which can hinder your progress. To avoid any unwanted injuries, spend 5 to 10 minutes walking or doing dynamic stretches like leg lifts. Avoid slow stretches that involve holding a posture, as they do not adequately warm up your muscles.