9 mistakes to avoid when exercising at home
Workouts at home become a real routine for those deprived of the gym. If practicing a physical activity has never been so easy, there are a few basic rules to know in order not to come close to disaster.
In recent days, France has been confined again. As during the first confinement, the athletes had to resolve to practice a physical activity at home following the closure of the sports halls. To continue training as it should, many fitness channels are available on YouTube . But before you push your furniture and put on your jogging, a few basic rules should be known. Our colleagues from “Vogue ” Spain, spoke with Juan Ruiz Lopez, one of the most popular sports coaches in Madrid, and here is the list of the most frequent mistakes during a sports course at home.
RELY ON THE NUMBER OF VIEWS
“The number of views or followers is not an indicator of the quality of the content. It is very important to find out about the background of the person delivering the course, whether on Youtube or Instagram. A diploma, a license or other official qualification is essential to teach ”, explains Juan Ruiz Lopez, sports coach.
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BE IN EXCESS
For a few days on Instagram, stories have followed and resembled each other. Indeed, it seems that many Instagrammers have decided to take up sport. If the reinforced confinement facilitates the practice of a sporting activity, it is important not to throw oneself headlong into exercises that are too difficult. “You have to be aware of your level and your limits,” announces the sports coach. The idea? Start gradually, especially for novices. “It’s the best way not to give up too quickly”, continues the expert.
PICK A RANDOM YOGA SESSION
To meditate, refocus on yourself, stretch well or relax, nothing better than a yoga session. But this discipline has many facets. While regulars can turn to vinyasa or warrioryoga , beginners are advised to opt for less dynamic classes like Hatha Yoga .
TRAINING WITH HEAVY WEIGHTS WHEN YOU ARE A BEGINNER
The temptation to increase the level of the sessions to obtain more results is very great. However, the coach insists: it is important to know how to listen to yourself. “For people who are not used to playing sports, I recommend progressive training by simply working with the weight of the body,” he recalls.
TAKE TOO MUCH OR NOT ENOUGH BREAK
The rest time between sets is not to be neglected. “Not respecting these few minutes of relaxation will necessarily have an impact on the effectiveness of your workout”, announces the specialist. “If the breaks are not executed, your body will not have the resources to continue. In the opposite case, if the duration of your rest is too long, the positive effects of your course will be null. », He concludes.
DO NOT WARM-UP OR STRETCH
“A lot of people think that sports at home can do without warming up and stretching, that’s a big mistake,” says Juan Ruiz Lopez. As we know, warming up prepares the body for physical activity and reduces the risk of injury. As for stretching, it reduces muscle stiffness, facilitates progression and improves posture and balance. Not to be overlooked, then!
DO CARDIO AND WEIGHT TRAINING THE SAME DAY
According to researchers at RMIT University (Melbourne), a sequence of cardio and weight training exercises in the same session could disrupt muscle anabolism. These two activities would send too many messages to the muscles. The pro’s advice? Space cardio and weight training sessions with days of rest.
DO NOT FOLLOW THE ORDER OF THE EXERCISES
After you have chosen your online course, it is important to follow it from start to finish. As in the room, we respect the given program. “Every exercise, repetition or intensity is linked to our goals. We must therefore follow a certain logic to hope for results. », Explains Juan Ruiz Lopez.
HAVE THE SAME SPORTS ROUTINE EVERY DAY
“Repeating over and over again the same training found on YouTube is a very common mistake when exercising at home,” announces the sports coach. Repeating the same movement can be counterproductive. The risk? Stop progressing and stagnate. “You have to challenge your body with care, of course,” he concludes.