Good Lifestyle

If the last 16 months have taught us anythingBe fit and healthyis that we do not necessarily need sparkling gyms, at the forefront of technology that cost $ 299 / month in order totranspire more and be skinny. In fact, we only need a few square feet in our homes, perhaps a virtual instructor via YouTube and only the essential elements of the equipment. That being said, just because you canExercise effectively At home does not mean that there are no many non-nodes you should avoid for your workout and for personal safety.

In this spirit, we contacted doctors' scores, trainers and other physical fitness professionals with one question in mind: "What are the mistakes we should not do if we choose to integrate In the comfort of our own houses? "What their answers follow. So, read it and make sure you get the best possible workout, whether in your basement, your garage or bedroom . And for big news of fitness, you can use at home or gym on surpriseSide effect to lift weight only 2 days a week.

Although this is great to be able to sneak into a workout when you want, if you are looking for a quality sleep, you would be wise to avoid sweating in the hours before the entertainment of the evening, saysBruce Forman, Ph.D., a psychologist specializing in the treatment of insomnia. "One of the things you should avoid is to get a physical exercise within three hours of bedtime," he advises. "Why? Because the body temperature is one of the two processes that regulates the sleep. The other is light. The body temperature increases during the exercise, which stimulates the day before. Instead, the body must Cool slightly to promote the beginning of sleep. " And for more good sleep counseling, check whyIt's worse to sleep on this side of your body, says science.

If you have met your online coach or YouTube, you need to ask at least one question.James Rossow, a coach and founder of elastic body of physical fitness and sports rehabilitation based in the United Kingdom: Do they hit more than one training camp instructor than a compassionate motivator? If so, it's a red flag they do not know what they are doing.

"Is your virtual instructor encouraging and motivating? Or are they just right pushing you too hard, too early?" He asks. "Also, did you speak with them what is your recent fitness path and what are your goals?"

If this is not the case, you would be intelligent to stick to the online instructors who a) have actual fitness certifications, b) offer exercises based on body weight for the good of your safety, c) they take you Through a workout that is not beyond your fitness level, and (d), they will motivate you to the positivity, useful encouragement and are sticks for an appropriate form.

"Avoid too much volume and intensity too quickly," says Rossow. "If you have usually been sedentary enough, do not just try to follow a fitness instructor. The load too quickly is just a fast track to the injury!" For more things about choosing a suitable instructor, do not missThe dangers of taking a virtual fitness class, say experts.

"One of the most common mistakes that people do when they start working at home are on the wrong surface," said Kyle Risley, founder and CEO of the training companyTo save. "For example, a skipping rope is an extremely good source of cardio, but many people jump rope on a hard surface, as their driveway, which can cause conditions such as tibia splints due to one jumping to several times on the hard surface. "

He says that the solution is to "skip a rope is on a soft surface like grass, or to have a padded foam under you."

It's not because you work at home does not mean that you exercise in a dress and slippers. You have to treat your gym at home like the gym, and it means wearing appropriate fitness clothes and shoes.

"It's so tempting to give up your support shoes and socks when you work at home, especially if it's hot," said Jeanette Depatie, CPT, author ofThe big chick works!and founder ofEveryone can do exercise. "But if your workout requires shoes (like aerobics or step class), wear them with orthotics [shoe insoles], you could wear at the gym." And if you like walking to exercise, make sure you are aware ofThe walking shoe of the secret that walkers everywhere are totally obsessed with.

If the events of 2020 finally gave you the opportunity to dust off some antique fitness equipment in your basement, you would be wise to avoid at least one specific type of machine: the extension of the leg. "If someone has an old leg expansion machine, it should not be used at home for strengthening the quad," said Mark Slabaugh, MD, the orthopedic surgeon of sports medicine atMERCY MEDICAL CENTER in Maryland. "The leg extension machines are notorious to induce anterior knee pain because they are what we call" open chain exercises ". There are many better ways to strengthen quads, such as squats d Air, pistol squats with one leg and, of course, yoga or spinning to increase your quadruple in bulk and tone. "

It's too easygo too easy On you yourself if you exercise in your room. So be aware of having a good workout. "The biggest mistake when working at home does not take it seriously and not intentional," says Cooper Mitchell, founder ofGarage gym Reviews. "You should always have goals in mind and make sure your following work closer to reach them."

DEPATIE accepts. "It's important to match your home activity at your fitness level," she says. "You do not want it too easy. You should always make efforts to get benefits. But you do not want to go crazy and do something too difficult either. For aerobic exercise, you should be able to speak in sentences Short but not singing. This means that you probably do exercise at the right level. "

Just as you should not go too easy, you should certainly not go too hard, especially in case of heavyweight lifting. "Do not lift heavy when you are alone at home," advises Alex Tauberg DC, CSCS, CCSP, EMR, also known as "Pittsburgh Chiropractor. "It's never a good idea to lift heavy or try to reach your PR / 1RM when you are alone. Having someone around is vital. Syncopal Events [When you pass] can happen when you try to maximize weight - and have one with anyone around a disaster recipe. "

If you like cycling, this peloton will be worth every penny. If you are passionate about rowing, then - by all means-forks$ 2,500 for this WaterRower. But if you buy fancy equipment for the purchase - and notusing The equipment so - you will not demotivate yourself.

"During the pandemic, it was impossible to get their hands on standard gym equipment. So we saw a massive thrust in a number of home fitness machines," saidJohnny Alexander, DC, aChiropractor, physiologist and coach. "We saw 'The mirrorLululemon, theMyx plus, theNordicTrackAnd, of course, the platoon - and a number of other unique inventions. All these machines are just another tool to use. If you are going to make progress by working at home, you have to use a machine you can fall in love. "

According to Alexander, if you build a gym at home and you will use one of these machines, so go ahead, but usually, when it comes to physical condition, less it's better. "There is also a much simpler way to reach your goals," he says. "Resistance bands, a Kettlebell and a single pair of dumbbells can become everything you need." And if you had really likes to keep things simple, see here for What works for only 20 minutes made to your body, according to science .