Improving your health and fitness is important and there is a distinct shift worldwide of people concentrating on their own health. Many people go to a gym. Some join sporting teams. Being healthier and fitter impacts every aspect of your life. You will perform better at work, you will be happier and you will have more energy for your family and friends.
But, for some people, the option for a gym membership or joining a sporting team is simply not feasible.
If you are starting out, if you haven’t exercised regularly in the past, the purpose of this article is to share with you some tips on developing workout routines that can be done by beginners at home. With this article, we want to share with you the things that you should think about to give you the best chance of successfully sticking it out without hurting yourself.
Planning out your weekly workouts
The first thing you need to plan out and think about is what you can do each day. What is achievable? The most important thing to consider – how much time can you dedicate to working out each day? If you’ve only got 30 minutes on a Monday, you shouldn’t plan a heavy weights session where you need to ensure you have plenty of rest between sets.
If you are creating a resistance or weights workout routine you could break your workout routines down in a number of different ways. There are a number of muscle groups that you can focus on – chest, shoulders, biceps, triceps, abs, and legs.
Are there some days where other commitments mean that you will struggle to fit a workout in? A well-thought-out and planned workout routine do include rest days so if there is a particular day that is full with family and work commitments make this day your rest day.
Finally, make sure that you plan out a workout routine that you can keep doing. Don’t overexert yourself or challenge yourself too quickly. You risk hurting yourself or becoming demotivated.
Top tips for creating consistency and reducing the risk of injury
When designing your workout routine at home, it’s important for beginners to understand some basic fundamentals – those fundamentals that help ensure that you are less likely to get injured and more likely to be able to ensure consistency.
With resistance exercises, whether you are doing bodyweight exercises or using equipment you do have at home, you need to be strategic. You need to exercise different body parts on a different day – for example legs one day and chest the next day. Doing this will keep things interesting for you. It also means you are unlikely to overwork one particular body part and you are less likely to become injured.
Increasing your intensity – improving your strength and fitness over time
When talking about your progress and your improvements, it’s important to understand what progress is. Progress can mean different things – it can mean moving faster if you incorporate running or cycling, if you have weights it could mean lifting heavier or doing more reps.
If you are starting out you may have no equipment to start with. As you get fitter and healthier you may decide to invest in some exercise equipment. Victorem has a great range you might be interested in.
It is worth emphasizing that when measuring progress and noting increased intensity that progress is not always linear. Some weeks you may notice massive gains and improvements, and some weeks you may feel like there are no gains at all.
It’s important to note that you also shouldn’t try to move too quickly If you try to run too fast, or run too far, or try to lift too heavy, you may find that you end up either disappointing yourself if you can’t do something or you may end up hurting yourself.
The importance of record-keeping and tracking your results
If you only take one piece of advice then this is the point you should listen to. You should keep records and track your progress. This can be done in a way that suits you. You can do it via paper record-keeping or you can do it using a spreadsheet on your computer. Do it in a way that suits you and one that you will do regularly.
Record keeping is important because it will help you better track your progress. As mentioned in a previous point, progress is not linear but if you track your results over a number of weeks you will see the improvement you are looking for. Also, it means you don’t have to remember how many reps or what weight you lifted in previous weeks.
There are a number of websites and workout suggestions that you can find online if you are unsure of what exercises you can do. When developing your routine it’s important to take into account the points mentioned above. You need to create a routine that fits into your lifestyle and one that you can consistently do, you need to increase the intensity of your workouts in a sustainable manner and you should keep track of your workout routines so you can see the progress that you are making over time.