It seems like the home-workout revolution began last year, after the Covid-19 pandemic and it is here to stay for a while. Even though there is nothing like workout out at your local gym, you can still get similar or even the same results working out from home.
However, some people are limited in terms of space or equipment, which is why they are not reaching their full potential. This change in our habits can be hard to accept, especially for people who are used to going to the gym.
That’s why it is important to create a well-balanced home workout plan and stick to it. After a while, the process will become your routine and you wouldn’t even notice.
Most people make the same mistake of focusing on time rather than the efficiency of their workout. This means that you don’t have to set a time limit on your three-day-a-week workout plan. Instead, you should focus on giving 100% on every exercise and being more efficient.
Few strategies can help you improve your efficiency and achieve better results in time. Here are some things you need to focus on while working out from home.
Swap Stretching With Dynamic Warmup
We all know that stretching is a crucial pre-workout routine that is designed to start the blood flowing through your body and prevent possible injuries during your workout. However, now there is an even better way to warm up before exercising.
The method is called dynamic warmup and involves a lot more physical activities than stretching. Basically, this is a pre-workout method that uses similar exercise to your workout routine just with smaller repetitions and weights.
In other words, if you plan to work on your lower body, it is nice to start with lunges or leg swings before working out. This will not only double your results but also will help you increase the blood flow and improve your range of motion without compromising your elastic properties.
Shorten Your Workouts – Intervals
Another way to improve efficiency is by doing intervals. This is high-intensity training that is easily manageable from your home. All you need to do is change the timing of your reps and rounds.
Low-intensity breaks come with much higher cardiovascular and fat-loss benefits than most other home-based workouts. A recent study at the University of Wisconsin –LaCrosse, found out that people with shorter intervals making squats, lunges, pushups, and burpees, burned an average of 15 calories per minute, which is almost twice than a normal session workout.
Basically, you need to keep up the intensity of every workout at all times. For example, you need to do as many reps as possible for 20 seconds on every workout, rest for 10 seconds, and repeat the process for four minutes.
These high-intensity workouts can be evenly spread out through the week. You don’t need to go all-in on every workout.
Drink More Water
Usually, people lose from 2% to 10% of their weight in fluids during a workout. Dehydration can seriously affect your home workout routine making it feel harder, reduce your exercise performance, and your body’s ability to recover.
That’s why you need to keep your body fuelled up with water. Experts recommend a ½ to 1 ounce of water per pound of weight per day is enough for high-intensity workouts.
To make sure you are drinking enough water, make sure you get the necessary home workout accessories.
There are plenty of fitness subscription boxes on FiveBoxes, that can supply you with the right home fitness gear. Check them out here: fiveboxes.com/best-fitness-subscription-boxes/
Improve Your Sleeping Schedule
Another way to improve your workouts is by getting a good night’s sleep. Getting enough sleep is very important for getting the most out of your home exercises.
A Sports Medicine study found out that lack of sleep will not only negatively affect performance and calorie burn, but also decrease the ability of your body to come back stronger after every workout.
So, if you want to improve your home workout routine, start by setting a sleep schedule. Aim for a good seven to nine hours of sleep every night.
Eat Protein Before Bed
The recovery phase of your body is just as important as the workout. When you sleep, your muscles are relaxed and they start the recovery phase. The fuel for their recovery is protein, which is why it is a good idea to introduce a slow-digesting protein that will keep your body fuelled through the night.
Just remember to eat a low-fat snack, since sugar is not recommended before going to bed.
How to Maintain Home Workout Routine
Working out from home with many distractions can be hard, which is why many people prefer to go to the gym. However, your goal should be to create a workout routine and commit to it every day.
We’ve all entered the year with the expression “New Year-New Me” but not all succeeded in turning it into a habit. Here are some tips that can keep you going.
- Start Small and Build up Momentum
Your goal might be to exercise for 30 minutes, 5 times a week, but at first, you need to start small. In the beginning, the more ambitious goal you set the more likely you’ll fail and feel bad about it.
So, start small and build up your confidence and momentum as you move on.
- Set up triggers
Triggers are the best ways to create an exercise habit. You’ll need to set automatic triggers by setting up reminders for a date and time and stick to it for a couple of months.
- Choose activities that make you feel confident and happy
Focusing on a workout that is hard for you or unpleasant can keep you away from your goal of creating a workout habit. In the beginning, stick to what makes you have and remember to check results just to boost your confidence.
Home workouts are great just because they save you a lot of time and money compared to going to the gym. Only with few essential tools, you’ll be able to recreate a gym workout environment and build every muscle in your body from the comforts of your home.
After a while, you’ll build up an unbreakable workout routine that can help you reach your goals.