Fitness trainer named the main mistakes during home workouts

Home workouts are becoming increasingly popular due to their convenience, accessibility and time savings, which allows you to maintain physical activity every day. For many people, they have become a real alternative to going to the gym. Olga Potekhina, coach of the WowFit gentle fitness service, told Izvestia on August 28 how to choose the right type of exercise for home sports, as well as what common mistakes should be avoided.

"The effectiveness of training does not depend on the location, but on how well the process is structured: whether there is a goal, an understanding of technique, and whether the health features are taken into account. For useful and effective workouts, your own weight or minimal equipment, such as a mat, an expander, and a pair of dumbbells, is often enough. Of course, the gym provides more variety, but at home you can achieve the same results if you train regularly and gradually increase the load," said Potekhina.

According to her, in order for training to bring tangible results, it is important to determine in advance your main goal — weight loss, maintaining shape or gaining muscle mass. This is what determines the choice of exercises and class format, as well as how quickly progress will be visible.

"Depending on the goals, the directions of classes are selected that will help achieve results faster. Functional and interval training, as well as cardio exercises, are suitable for weight loss, where large muscle groups are involved: aerobics, jumping, running on the spot, dance training," the coach added.

You can also add Pilates or stretching for a change. And to gain muscle mass, you need strength training with extra weight: dumbbells, kettlebells, elastic bands, weights, etc. Even at home, you can build a relief body, but for this it is important to progressively increase the load and carefully monitor nutrition.

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The specialist also named a number of the most common mistakes that beginners make when starting home training for the first time. Many people do not monitor the intensity of their workout, and also ignore the need to monitor their pulse during exercise. The effectiveness of classes largely depends on whether a person gets into the right pulse zone, which can be calculated, for example, using the Karvonen formula.

At the other extreme, it's too easy to train without consistency and progression. In this case, the main mistake is that classes are held without a clear goal and plan: this makes the result "blurred" and difficult to track. With this approach, the motivation to train disappears pretty quickly," said the coach.

According to the expert, many beginners tend to get results too quickly, forget about technology and overload themselves. Doing exercises quickly without movement control and with incorrect technique will not only delay the desired result, but can also lead to injury. We must not forget about recovery after physical exertion. Sleep, nutrition and rest are an integral part of the training process. Exercising every day without rest reduces efficiency and increases the risk of overwork.

She also reminded that when starting regular home workouts, you should not spend large amounts on sports equipment. Many people buy expensive exercise equipment at the very beginning of their training journey, thinking that the result depends on it, but in the end all this equipment just gets dusty. At first, a mat and working with your own weight are enough, you can add a couple of dumbbells.

"Home workouts are a great way to take care of your health and body. The main thing is not to rush, not to wait for instant results and not to overwork yourself. Gradualness, regularity and attention to one's own condition will give results, even if you start from scratch and train at home instead of in the gym," Potekhina summed up.

On August 21, Tatiana Meshcheryakova, a nutritionist at Level Kitchen, a nutritionist, and an expert in the field of healthy nutrition, spoke about the permissibility of eating sweets and fast food with a healthy diet. She noted that it is necessary to maintain a balance of nutrients and energy, but to know the measure and take into account the total calorie content.

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