Finding the time to work out at the gym can be tough sometimes, especially when you have to juggle work, kids and other responsibilities too. That’s why home gyms are becoming more and more popular.
With exercise comes many great benefits, and if you are most interested in weightlifting there are steps that you can follow to make your workouts safer. Keep reading this guide to find out how you can avoid injuring yourself, or damaging your home when you work out.
Install the correct flooring
Flooring mats in a gym is often overlooked; however, it is one of the most important aspects. This is especially true if you carry out exercises that require sturdy grounding to the floor such as yoga or weightlifting. A gym mat can help to provide the cushioning you need to protect your joints as you bend, move and jump.
Gym mats are an extremely heavy-duty solution designed to withstand falls of multiple heavy weights and apparatus, preventing damage to the floor and equipment. This is especially useful in a home gym as you wouldn’t want your floors to be ruined by heavy machinery or dropping a dumbbell on the floor.
They are also extremely easy to maintain and keep clean (so no need to worry if you get a little sweaty) by simply using a damp cloth to wipe them.
Warm up and cool down
This step may be obvious for some people. However, warming up beforehand and cooling down afterwards can make your workouts more effective and much safer.
In fact, getting warmed up is an essential first step for all forms of exercise. Your muscles need just as much time getting ready for strength workouts as they do for a vigorous run. A quick five-minute warm-up routine will make your workouts much safer and more comfortable.
When it comes to cooling down you may benefit from using a foam roller or gun massager to promote muscle recovery, or you could also follow a simple five-minute cool-down relaxation routine.
Monitor your form
It is easy to mess up your form if you’re not careful and this can lead to serious (and painful) injuries.
To make sure you’re completing exercises correctly, try placing a mirror in front of you. This way you can watch yourself as you lift weights and complete different exercises to ensure your form is on point. Or you could even hire a personal trainer and work with them via video call. This way you can work out from the comfort of your own home and receive professional help to achieve your physical goals.
If you are new to weight training, it is best to start with bodyweight exercises before introducing free weights. This will help you understand the right form and movement patterns first, so you feel confident when you move onto dumbbells or kettlebells in a few weeks.
Wear the right footwear
If you are working out from home you may think that going barefoot is okay because at the end of the day you are at home, right? Wrong. With any workout, wearing footwear that provides you with cushioning and support is essential. When completing HIIT or strength training, you may benefit from a training shoe that provides plenty of lateral support — rather than a running shoe, which may not provide the right amount or type of stability.
Stay hydrated
This is a really important tip that you should incorporate into your daily life, particularly when you’re working out.
Dehydration can lead to a wide variety of unwanted symptoms including tiredness, loss of electrolytes such as sodium, potassium and chloride, as well as muscle cramps. This can lead to a dip in energy levels which in turn affects your performance while working out.
If you are weight training and require an intake of a certain level of protein within your day, you could hydrate yourself with a protein shake before, after or even during a workout.
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