2020 has been a breakout year for Home Workouts, with corona virus forcing gyms to close for many month, not to mention it being more relevant then ever before with increasingly busy lifestyles, travel and new and improved video conferencing software like zoom.
Balance the workout: Home workouts can, at times, fail to address the entire body. This can cause imbalances over time, which can lead to injury. Home workouts tend to favour the front (Chest, abs) and neglect the back. Most bodyweight exercises such as push ups which can be completed anytime, anywhere, neglect one of the most important parts of the body — the back. If you find yourself sitting for long periods of time it is essential to work this area consistently in your home workout.
Is there such thing as too convenient? Yes, when our gym is our living room or backyard the fact that it is so accessible and convenient can actually become a barrier. What is highly accessible can begin to be taken for granted and the temptation to put off your session for later in the day is a common thing. Schedule in your times and days to train, just like you would when attending a health club, and stick to the plan.
Forgetting to add variety: It can be easy to revert to the same workout day in, day out. It is often easier to refer to something we know and are comfortable with, than to try something new. The problem is, once your body has gotten used to a particular routine, your strength and fitness gains will stop. Freshen up your routine to allow your body to keep getting stronger and fitter.
Picking the wrong room: Avoid picking the most comfortable room in the house, such as the living room. If you choose a room with lots of distractions, such as a TV, it can be easy to get distracted. If possible, create a designated place in your house to workout.
Include those you live with: Get your partner, kids, or room mates involved as much as possible. This will make the workouts more enjoyable, and easier to justify to your spouse why you need a dedicated workout zone in the home. It will prove much easier to stick to a routine when those closest to you are sticking to it as well.
Using fixed rep counts in your workout: Rather than counting reps, workout to failure. You may feel considerably different each day in terms of energy and strength. If you use failure as the benchmark rather than a rep range, you are guaranteeing the right level of overload for every workout.
Prioritising cardio over strength: Many home workouts are more focussed on cardio than on strength. Although both are beneficial, you are likely to see more benefit from strength training than cardio training with your home workouts. Strength training will help you keep off the unwanted kilos, improve your posture, and reduce your risk of injury. Keep your strength training regular and focus on full body workout.