Follow These 6 Tips from Top Trainers for Injury-Free Home Workouts
The coronavirus pandemic has gyms closed, forcing us all to alter our workout plans. While more and more people have been able to get outside for longer solo rides or head out the door for walks, we’ve all had to find creative ways to cross-train safely.
At-home workouts present their own challenges. It can hard to motivate at home, and working out in your living room can be intimidating especially if you’re used to being taken through a workout by a trainer or coach, attending a class, or even just have access to a full gym of equipment.
Plus, it can be easier to get hurt if you’re starting something new and don’t quite know what you’re getting into or improvising by using milk jugs or bags full of books instead of weights.
So we tapped Noam Tamir, C.S.C.S., founder of TS Fitness in New York City and Kara Miklaus, NASM-certified trainer and co-owner of WORK Training Studio in Irvine, California to fill you in on everything you need to know about injury-free at-home workouts.
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What basic setup do I need for an effective workout?
For a bare-bones home gym setup, make sure you have ample space to move, so ideally at least a 4 to 6 feet of space where you can extend your limbs all the way, Miklaus says.
And, if you are interested in virtual classes, if you have a space 8 feet long by 6 feet wide, this gives you enough space to do almost all exercises and gives the trainer the ability to see you head-on, slightly turned, and horizontally to help coach good form, Tamir says. You also need a soft surface such as a mat if you have it, or you can use a carpet or rug.
Outside of that, Tamir recommends a towel and chair. “Everyone has these and you can increase the number of exercises you can do, such as doing a towel row or a triceps dip off a chair.”
And while you can definitely get a great workout with just your body weight, after a little while, that might get boring or you might plateau, Miklaus says. So if you have access to them, grabbing at least one or two sets of dumbbells (lighter and heavier), a resistance band with handles for your hands, and a set of mini bands (that you can put around your legs) will give you plenty of variety and a great workout.
What should I keep in mind to avoid injury?
Overall—be mindful of your fitness level. When taking an in-person class, the instructor can see you and modify or adjust the exercises (up or down) based on your fitness level, but this is not the case in your living room.
“When working out at home, you don’t have that level of coaching, so while it’s important to challenge yourself, it’s more important to stay safe,” Miklaus says.
Be sure to choose workout videos or fitness apps with programs suited to your fitness level and consider if you have any injuries or are injury-prone. Start out with lighter weights then progress to heavier, lower intensity then higher intensity, and give yourself plenty of warm-up time to make sure your muscles are ready for a workout. Since most of us are spending a lot more time inside our houses, we’re getting less general activity, so our bodies might be tighter and less ready for a exercise, Miklaus says.
Also, making sure you stay hydrated is important, but people seem to drink less water when they are home. Staying hydrated helps keep joints healthy and mobile, Tamir says.
Tamir also suggests doing more mobility exercises and stretching more frequently throughout the day since people are sitting longer and stuck in front of computers, TVs, and phones. He also suggests investing in a foam roller.
“This helps with mobility, increased blood flow, and recovery from workouts so you aren’t as sore and stiff,” Tamir says.
How do I know if my form is correct?
If you can, try to exercise in front of a mirror. But if that’s not possible, Miklaus suggests using your cell phone. Position your phone in a spot where you can see your full body, and periodically check in. Or, try recording yourself doing an exercise you might not be sure of, then go back and watch it to judge your form. If you’re unsure, reach out to a local gym or trainer as many are willing to accept virtual clients.
Additionally, Tamir suggests checking in with yourself to make sure you are feeling the exercises in the right places (are you feeling your triceps working while doing triceps dips?), or going online and looking for a trusted source of videos on how to do a certain movement prior to the workout.
If I’m doing moves I’ve never done before, how do I know if I’m doing them right?
Send a direct message to a trainer on Instagram. “I’ve never met an unapproachable trainer, it’s our job to help,” Miklaus says.
Something else Tamir suggests is to ask if there are exercises that can help you build up, or gain better form, for that new exercise you are incorporating—and make sure that the exercises you’re performing will actually be beneficial to your goals.
Should I wear shoes?
Wearing shoes depends on the type of workout you’re doing, Mikalus explains. For example if you’re doing yoga, it’s not necessary. And actually, performing certain workouts barefoot can increase your barefoot strength.
As for HIIT or other explosive or strength-training modalities? It’s best to slip on shoes. “I suggest wearing shoes during any activity that has impact, or where there’s risk of injury, like dropping a weight on your foot,” Miklaus says. High-impact exercises (such as jumping) can be hard on the joints, and shoes help absorb that impact, Tamir adds.
Should I take virtual classes?
“Absolutely! It’s a way to hold yourself accountable. Schedule a virtual workout like a meeting, and you won’t miss it,” Miklaus says.
Additionally, Miklaus and her team at WORK Training Studio offer YouTube workout videos, which you can purchase by the week or a la carte, and daily Zoom live classes that don’t require any equipment. Tamir is also offering virtual classes, with some that focus on more endurance training while others have more of a strength component as well as one-on-one virtual training which can be customized toward a person’s ability level, goals, and utilize equipment they may have.
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