Things To Consider When Exercising At Home; Spending the time we spend at home with activities that are good for our soul and body is one of the most effective ways to make us feel better. In this article, we wanted to bring together the issues that you should be careful when you start doing sports at home and share what can be done to prevent injuries and possible accidents.
When you decide to do sports at home, first of all, the environment must be designed correctly. The equipment you will use and the clothes you will wear should provide you comfort and convenience while doing sports, and should not strain your body. Nutrition is one of the issues that should be considered together with sports.
But above all, the most important thing is to know yourself; When you review your body, your structure, what you enjoy, what you don’t like, your style, and all the features that make you who you are, shape your approach to sports around them, whatever fits you and defines you. Here are the steps you need to pay attention to when exercising at home:
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Warm-up and cool-down movements
Things To Consider When Exercising At Home; Remember that you need to warm up before you start exercising and cool down when you end your workout. Before you start your exercises, you should prepare your mind and body for the movements. Injury is more likely in workouts started without warm-ups.
Starting with warm-up movements to prepare the muscles, joints and nervous system of the body for movements ensures that the warmed areas reach maximum flexibility, while preventing contractions and cramps. It also helps you stay more motivated, as warm-up exercises also increase blood circulation. So start your workouts by stretching and warming up your neck, shoulders, arms and legs.
After completing the sport, “We did it, it’s over.” It is also very important to end it with cooling movements without thinking. In order to prevent post-exercise discomfort, reduce stress and relax the muscles, you should relax your body by stretching before and after the sport.
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Watch your breath
Things To Consider When Exercising At Home; One of the most common mistakes made during sports is not being able to breathe properly. Holding your breath prevents blood from returning to the heart, causing dizziness and blood pressure problems. Correct breathing should be deep, long and quiet. Short and rapid breathing can cause problems ranging from carbon dioxide poisoning. If you are out of breath frequently, it may be an indication that you are very tired or that your lungs are not ready. If you think you have a serious respiratory problem, you should definitely consult your doctor.
Setting up the environment
Things To Consider When Exercising At Home; It is very important that the environment where you will do your exercises is properly arranged in order to prevent injuries and possible accidents. If you have enough space, you can organize a separate room for doing sports at home. If not, you should definitely separate the area where you will do sports from your daily living space.
Being away from big items that will restrict your movements, accessories that can be easily knocked over and broken, and having the equipment you need within reach will increase your focus. It will also help if you design an area that will encourage you to work as you see it.
Know yourself well
Things To Consider When Exercising At Home; First of all, you should know yourself very well. Think about which type of exercise is most suitable for you, what are the sources that motivate you, which movements are more suitable for your age, body, what kind of environment you want to work with, what equipment you want to work in, write if you want. Keep researching until you find the routine that works best for you. Get an expert opinion if needed. If you have or think you may have a health problem, consult your doctor.
Nutrition before and after sports
Things To Consider When Exercising At Home; First of all, you should know that it is not right to start sports with an empty stomach. Exercising on an empty stomach can cause muscle loss. At the same time, when the exercise is over, you will be more exhausted, so the amount of food you will eat will increase, which will cause more calorie intake. It is best to eat a meal containing the right carbohydrates, protein and healthy fats about 1 hour before the exercise. This rich meal will also positively affect your performance in your exercises.
Since the muscles use glycogen stores during sports, the foods consumed immediately after the end of the sports are very important. In order to rest the muscles and replace the spent energy, easily digestible healthy foods should be eaten within a maximum of 2 hours from the end of the sport.
Correct water consumption
Things To Consider When Exercising At Home; Water consumption is critical to keep body temperature under control and prevent dehydration during sports. When there is not enough water intake, negative conditions such as headache, fatigue, inability to sweat, and poor performance can be experienced. Experts are of the opinion that a 1.5% decrease in body water causes a 10% decrease in total strength.
It is important to balance the amount of oxygen in the blood by consuming half a glass of water every 15-20 minutes, especially in order to compensate for the fluid deficit lost due to sweating. In order to achieve this, you must have a water bottle with you while doing sports and keep track of the water you drink.
Choosing the right equipment
Things To Consider When Exercising At Home; Choosing the equipment you will use in your training in accordance with its purpose and correctly has an important effect on preventing injuries and performing the exercise movements correctly. Choosing the right mat is very important in order to prevent injuries caused by carpets and to gain ease of movement while doing sports at home. You can decide on the mat you will choose according to your exercise type. Similarly, you should choose the auxiliary equipment that you intend to use in your movements as appropriate for you.
For example, if you are just starting out, it would not be right to start with heavy dumbbells. You can use smart watches to control the reactions of your body during sports. You can check your heart rate, count your steps, and measure the amount of calories you burn.
Choosing the right clothes and sneakers
Things To Consider When Exercising At Home; In order not to strain your skin and to make your body comfortable while doing sports, you should choose the right sports clothes and comfortable sports shoes. Breathable, thin form, comfortable clothes that are not too loose if possible, and sports shoes that will prevent you from slipping on the floor, protect your feet without difficulty and allow you to perform movements more comfortably will also increase your motivation.
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Rest
Things To Consider When Exercising At Home; Remember that your muscles need time to recover. You should take the time to listen as well as work hard. You can diversify your exercise types, sort them from easy to hard, and take small breaks. Do not do difficult exercises at the same intensity every day, for example, after a day of heavy cardio, you may prefer yoga exercises.
Music
Things To Consider When Exercising At Home; Music is a very powerful tool that adapts to any environment, elevates your mood and has a motivating effect. Whether you dance, do sports exercises or stretch your body to cheerful tunes. Music can be an assistant to accompany you while you do sports at home.
After you decide to do sports at home, do not be discouraged by the obstacles that come your way, and do not get caught up in small setbacks. Be willing, don’t give up, motivate yourself to ensure continuity. Start making small changes to get the right atmosphere and get going.
