HOME TRAINING – Despite the closure of gyms, everyone (or almost everyone) remains physically active during this period. Although training at home has become a natural routine, it’s essential to be careful and not neglect specific basic rules to avoid injuries and disasters.
ARE THERE MORE RISKS WHEN TRAINING AT HOME?
It’s not that there are more risks; however, we get disoriented because we’re not in the same environment we usually train in. We all have little habits when it comes to training, whether we’re athletes who lift weights or members who go to the gym to keep up. For some, this change of environment can be unsettling. Plus, the trainer isn’t physically present to correct movements or postures during exercises. The real risk is interrupting any physical activity.
WHAT SAFETY RULES SHOULD BE FOLLOWED?
Regardless of what you’re doing, it’s essential to clear the area where you’ll be training (this is important to avoid breaking the floor or smashing the TV during your workout). These are things that seem obvious, but they can lead to accidents. So, you need to be aware of your surroundings.
You can place a mat or dumbbell on the floor to prevent falls without scratching it. And just because you’re at home doesn’t mean you shouldn’t wear the right shoes. It’s essential to work out safely (especially with equipment); that way, you’ll feel more comfortable during your workout.
What reflexes should you have to avoid injuries? TRAINING
Your reflexes should be the same as at the gym or home. You must be careful with your warm-up. It should be part of your workout. First, ask yourself what you want to train, which muscles you’ll work, etc. For example, if the goal is to strengthen your lower body, your entire body should be warmed up, especially the muscles you’ll work: the knees, ankles, and hips.
We start slowly with a few sets with our body weight and continue with the body of the session. If the workout is more cardiovascular, we increase the intensity with jogging or clown jumps. Injuries, especially muscle injuries, often occur when you haven’t warmed up or recovered sufficiently between sets. We can also do the workout in front of a mirror. At the gym, we often encourage participants to look in the mirror to become aware of their posture. So, if you have a mirror, don’t hesitate to look at it. This will allow you to imagine your posture better and correct it if necessary. Necessary.
What exercises do you recommend for those just starting out with sports at home or afraid of injury?
“I recommend starting with basic exercises or ones they already do at the gym since they know the movements well. Trying new exercises also carries the risk of poor execution and injury. It would be a shame to get injured just before the gyms open. On the other hand, if the exercise you want is easy, you can try it; it’s fine for those with more experience who are fully aware of their body.
Therefore, I would say it’s essential to focus on bodyweight exercises. There are many options, and you can follow the trainers’ programs on each gym’s Instagram.
WHAT’S THE LAST PIECE OF ADVICE YOU CAN GIVE OUR MEMBERS?
Warming up is the most important thing. If you don’t know how to do it, you can watch the live streams on our gyms’ Instagram accounts, where the trainers usually start with a warm-up. This warms up all the muscles and gets the machine working.
It’s also important to stay hydrated during and after your workout. This is necessary for the body to recover and remain in good shape for the next session. Don’t forget the proper clothing: good shoes and clothing that allow freedom of movement and improve performance. Also, dressing well before exercising will help you stay motivated.
Finally, I encourage members to connect with their trainers through social media to ensure they don’t get injured while exercising. If you have questions about the exercises or doubts about performing a drive, the trainers can guide you during this time.