One of the most vital aspects of any physical workout, especially weight lifting, is practicing good form for each set and repetitions you perform. Sometimes it’s difficult to master everything, especially if you don’t have someone training and guiding you.
At some point, it’s always advisable that you work with a trainer, especially if you’re a newbie, even if that means watching a YouTube video or following a Zoom presentation. This enables you to get a baseline of what is expected. Before you start with anything, it’s good that you know some of the common mistakes that people make when working out at home and how to avoid them. Everyone can get a good workout session, only that you need the right plan.
Are You Lifting Too Heavy?
If you’re lifting weights that are too heavy, it’s impossible to use proper form during muscle-building sessions. If you’ve just started working on the list of equipment for home gym, you should start with lighter weights to warm up your muscles properly; this will help you advance to lifting heavier weights. It’s always recommended that you use proper form. Failing to follow an appropriate form puts you at risk of injury.
It denies you an opportunity to get the desired results. Many fitness experts recommend that you should use weights that allow you to complete at least five sets of 12 repetitions. This helps you to increase strength and muscle mass. For people aiming for muscle endurance, go for lighter weights so that you can at least complete more repetitions and sets using proper form.
Don’t Skip Cardio Exercises
Skipping cardiovascular exercise is one of the biggest home workout mistakes you can commit. In many cases, weightlifting at home might seem more desirable or more comfortable. For the best results, ensure that you aim to combine resistance training with aerobic exercise, helping you burn more fat and build more muscle. Combining both activities helps you to maintain a healthy body weight while ensuring your cardiovascular health remains optimal.
It would help if you aimed to get at least 30 minutes of cardiovascular exercises daily. Some of the best cardio exercises include cycling, jogging, walking, rowing, elliptical workouts, or stair climbing. Additionally, you can also opt for circuit training, which combines resistance training and aerobic exercises.
Again, Don’t Overdo Cardio
If your goal is muscle building, you should avoid doing too much cardio exercise; rather, it would be best to focus on resistance training. Overdoing cardiovascular exercises can increase your risk of injuries and make muscle building difficult, especially for people who consume fewer proteins and do not watch their calorie intake. For people aiming to maintain or build lean mass, you should lift weights for most days of the week.
You should also ensure that you get at least 20-40 minutes of cardio exercise daily. If you are cutting down weight, then your cardio sessions should last between 40-60 minutes. Additionally, ensure that your body is adequately fueled and add resistance training to all your workout sessions.
You Don’t Get Enough Sleep
Many people underestimate the power that quality sleep holds to our bodies. If you want to maintain a lean physique, ensure that rest is one of your top priorities. Conclusive research has shown that sleep deprivation can alter hormone levels in your body. In many instances, this may lead to an increase in appetite, which poses a risk of unwanted weight gain. If you’re exhausted due to too little sleep, physical workouts of any kind may seem hard.
Sometimes, you might even forego your workout session because you’re too tired. Most sleep guidelines, including those set by the World Health Organization (WHO), recommend that the average adult sleep for at least eight hours a night to optimize wellness and health. This also shields your body from contracting diseases and reduces mental fatigue.
You’re Not Drinking Enough Water
Suppose you’re consuming too little water daily. In that case, this may take a toll on your energy levels, overall quality of life, and even mess your workout sessions. If you’re focusing on weight loss, then not drinking enough water might cut short your chances of success. Medical experts recommend that you should consume 2.5litres of water daily. Depending on your size, muscle-to-fat ratio, and metabolism, then the requirements may vary.
With or without home equipment, you can participate in home workout sessions as long as you have an open space. Schedule extra time every day for exercises so that you remain healthy and fit. Before you start training, take the time to research the particular activity to develop the best form. If you have weights, take time to ensure that you can lift them correctly and with the right technique.