The effects of COVID-19 can be seen and felt in almost all areas of our lives. But that doesn’t mean we can’t make the necessary changes to adapt or improvise. While parts of the world are slowly opening up again (wooo pubs and pals time), most people are still stuck at home.
The tendency to be less active or less motivated to work out can be very high, especially if you’re used to going to the gym to exercise (once those gyms re-open alt of people will get their personalities back…). Being stuck at home doesn’t mean that you can’t make workouts a part of your daily routine (no excuses sister) Here we have some important tips for working out at home – while on lockdown.
1. Create space at home for working out
No matter what kind of exercises you’re doing, you will need to create enough room for it. Fortunately, you don’t need too much room to work out, and you can designate a portion of your home for it. Any space that is large enough to accommodate a yoga mat with extra space for arm movement should be enough. If you are lucky and can find a larger space to keep all your workout equipment, then you won’t have to run around your house looking for shit.
2. Get rid of distractions
One of the biggest obstacles when it comes to a productive workout session are the several distractions that interrupt us. They could be in the form of your phone, the television, your computer, other people, or maybe your manager rings halfway through….There are so many things that can distract you at home than at a gym. when you set up your workout space, go for a place as far as possible from all distractions. Unless you need to use your phone for your workout you should turn it off, mute or keep your phone away altogether. If you live with your family or housemates, maybe tell them to leave you alone whilst you crack on.
3. Set achievable fitness goals
This point is for those who are working out for the first time. If you already had a workout routine at the gym, you can continue at home with some modifications. However, if you are setting your fitness goals for the first time, set realistic and achievable goals (you ain’t going to get a six-pack after 2 workouts). Start with small targets, and slowly increase them, it’s a bad idea to go full speed right from the beginning (you will end up with injuries or give up quickly). This will give you the chance to test your strength and endurance level. For example, instead of working out every day of the week (unless you are already used to it), you can start with two days per week and gradually add more days according to your capabilities.
4. Create a workout schedule
One of the worst things you can do to yourself when it comes to working out at home is doing it without a proper schedule. Trying to do it anytime you feel like is one of the things that makes it difficult to continue working out. To make your workout routines more productive, you should consider creating a schedule. Pick a time of the day when you are free and less distracted. Also, pick a time when you most likely have more energy to burn. This is the reason why most people find early morning workouts more convenient. During the day, work etc could drain you of your energy and you will probs lose the will to exercise, we have all been there. People are most likely to feel refreshed early in the morning. Plus, there are very few distractions around that time.
Pick a time that is good for you, depending on your own daily routines. You can also create a workout calendar for each month, set a reminder, and stay committed to your calendar. Make sure you create enough time for rest. Your body needs a day or two in the week to recover and heal since working out every day can have a negative effect on your muscles. Also, try to get enough sleep in between workouts.
5. Build a system of support
As well as external distractions, other factors can make it very challenging to stick to your workout calendar. Even when you are able to create the most convenient schedule for yourself, there will be times when staying consistent will be very difficult. This is why you need to build a support system. You can do this in three ways. One way is by getting your family (if you live with them) or whoever you live with involved. It has been proven that working out in a group is less tiring than doing it on your lonesome. It is a good excuse to get everyone together and turn your routine into a housemate or family session.
The second way involves getting a source of encouragement.
The third way is by joining a virtual or an online workout group. You can either create one with your friends or join an existing one.
6. Put on your workout gear
You may not feel the need to dress up as if you aren’t going to the gym, but actually, you do. Putting on those tight ass leggings helps prepare your mind and puts you in the right mood for a workout. Although other clothes may feel more comfortable, they may also get in the way if they hang too loose from the body.
If you don’t have workout clothes, you can put on comfortable clothes that stick closer to your body, so they don’t interrupt your session. Or you can just buy some new shit, this will help you want to do that workout too.
Maybe get your gear customised from a Sports Kit Supplier. With your running shoes on, do a quick warm either by going up and down the stairs or doing a couple of laps in the garden or just around a room. Warming up helps your joints and gives a little boost of energy to start your workout.
7. No gym equipment, no problem
If you are fortunate to have some gym equipment (nailing life mate) then good for you, as you obviously will have more options for exercising. If you don’t have any gym equipment, don’t worry! You probably won’t need that much equipment (if any at all) unless you are into bodybuilding.
If you just want to stay fit and tone the body, there are so many improvisations you can do with simple objects found around your house. For example, you can use a chair for various exercises such as elevated pushups, situps, etc. You can also use ‘ordinary’ things such as towels, tins, and resistant strings for different forms of exercises.
There are loads of bodyweight exercises that you can try which make use of your body to provide the resistance you need. These exercises include push-ups, bodyweight squats, and planks. In place of lightweight dumbbells, you can use bottles of water or replace the water with sand.
8. Use a guide or tutorial
If you have never worked out before, you might want some help, especially if you live on your own. There’s a shit ton of workout videos available online (quite often for free). No matter what your fitness level and goals are, you will find loads of videos to guide you. Aside from that, these videos will teach you the right workout techniques for the right results. There are also various apps you can download on your phone to help you create a workout schedule, offer tips, as well as tutorials.
Varying your routines not only helps you work on every part of your body, but it also prevents your routines from becoming boring after a while. Even if your workout session is focused mainly on cardio, it is healthy to mix it up a little – add some weight or strength exercise at least once a week. Also, if your workout activities are mostly indoors, you can try doing a little running in your garden or around the block (if possible) at least once a week. The change in routine and environment will help to freshen things up for you.
Enjoy your home workouts
We would love to here about your workout routines, leave us a comment.
Love Team Nonchalant xx