HOME WORKOUTS DONE RIGHT!
All you need to know to work up a sweat correctly
Since the pandemic began, people haven’t just been working from home, but working out, too! Here’s how to make sure you’re exercising without risk of injury...
ALWAYS WARM UP
Just because no-one can see you doesn’t mean you should skip this part of your workout – especially if you exercise in the morning. “As boring as it may seem, it will boost your performance,” says Adala Bolto, personal trainer and founder of ZADI Training (zadi.com.au). “It also helps prevent injury. A five to 10-minute walk will do the trick, as will dynamic stretches like lunges.”
BE ACCOUNTABLE
With nobody around, it’s up to you to be your own coach. “To make sure you’re getting an effective workout, you need to push yourself just outside of your comfort zone,” says Tim West, exercise scientist and co-founder of 12RND (12rnd. com.au). “Try to complete a few more reps in the set time, or hold that plank for a little longer. To know you’re having an effective workout, you need to be able to notice your heart rate is increasing, breathing rate is picking up and you can feel your muscles working.”
KNOW WHEN TO STOP
That said, it’s also important to be able to recognise when you need to slow down. “Watch out for signs of over-training or fatigue,” says Adala. “It’s normal to feel sore, but your workouts should not leave you feeling completely drained. If you’re not training excessively but are lacking in energy, seek advice from a health professional to get to the bottom of any underlying issues or deficiencies.”
STAY ON FORM
Getting the movements right is crucial when training at home. “As you’re not training with a coach or trainer, it’s essential that you prioritise your exercise form,” says Tim. “We would always recommend that you take more complex movements slower to ensure correct technique, rather than just rushing through them to complete the reps.”
LISTEN TO YOUR BODY
“Sore muscles a day or two after a workout are a sign of good technique and muscle targeting,” says Adala. “However, this effect, known as DOMS (delayed-onset muscle soreness) typically lasts only 24 hours.” Longer lasting soreness or stabbing pain could be a sign of something more serious.
“If you feel pain – stop,” says Tim. “You never want to push through physical pain such as sharp pains in the joints, as this could highlight that you have a niggling injury or you’re doing the exercise incorrectly. A burning coming from the quads during a set of squats, on the other hand, that’s OK!” Pain doesn’t always mean gain!