Home workout routines are easy and beneficial in many ways. Without an expensive instructor, it’s also easy to make mistakes. Fitness is about developing good habits to improve your health and life in many ways. Get the most out of your routine by avoiding these common mistakes.
Unless you’re training for a marathon or sports, 30 minutes of light to moderate cardio in a day is enough. Save the extra calories for strength training. Cardio and strength training are both important to a routine. Aerobic exercises like running or walking burn readily available calories and improves blood flow. Strength training builds and tones muscle, which burns fat to maintain.
Too much cardio can cause muscle loss, while too much strength training can increase appetite. Include a focus of bone strengthening exercises to round out your workout. Yoga, jumping jacks, or even weight training on a Body Solid Home Gym can double for both bone strength and either cardio or strength training. Expensive trainers often provide a balanced routine for you, but you can create your own plan using a few simple guidelines.
- 20-40 minutes of cardio
- 30-50 minutes strength training
- Include bone strengthening exercises
For losing weight, your total daily routine should stay under 90 minutes. Once you’ve hit your target, the ideal is 60 minutes a day for long term health. For long term programs, try an every other day approach; 90 minute sessions three times a week and 60 minutes the other four. Alternatively, stagger your focus on either cardio or strength in the same way.
When just starting out, it’s tempting to push too hard during the routine. Strain and exhaustion counteract benefits of your workout. Instead, start with 15 minutes and work your way up. Even light exercise for 15 minutes a day can improve your health dramatically.
For the first month, increase the duration of your routine without adding new exercises. Make sure to balance cardio, strength and bone exercises as you do this. After a month or two, slowly add in more complex exercises one at a time. Give an alteration at least a week to monitor the effect it has on your workout.
Too little challenge is also a common mistake of home routines. Set the standard to push yourself regularly, but take care to set reasonable goals. Changing the routine too often increases the risk of overworking your body. Know your body’s limits and lightly nudge once in a while to avoid plateaus.
One of the biggest mistakes of any routine is underestimating the importance of recovery times. Proper recovery time helps you get the full results from your hard work. There are three areas of recovery to keep in mind:
- Between sets
- Daily activities
Resting between sets is an overlooked aspect of a home routine. At home, you don’t have the benefit of an instructor to guide you through an appropriate time of recovery. This is easily solved by formulating a plan for adequate rest between sets. However long your set took, rest for twice that time. Doing so allows your muscles to catch back up so you can start fresh the next round.
Your daily activities will use calories, too. Recovering from each day’s stress on the body improves performance and prevents strain. Activities outside the routine also affect recovery. Some activities in everyday life can count as part of your workout regimen as well. Unplanned activities can affect your fitness plan. If extra recovery time between sessions isn’t an option, dial down the next session to compensate.
To fully recover from each session, your body has specific needs. This includes getting enough sleep, when the body does most of the healing, and diet. Without the proper nutrition, exercise can decrease muscle and bone density. Even if your diet includes the necessary protein and calories, many other nutrients and vitamins may have taken a back seat. Look for recipes that meet all your nutritional needs.
Committing to a workout is only the first step in a total fitness plan. Home routines don’t have the benefit of an instructor to guide you through each session. However, you can become your own coach to avoid the pitfalls along the way to a healthier body.