Intense workouts can be really challenging, and especially after a long gap, it gets hard to get back on track. Do you feel like this pandemic has slowed you down?
Work from home now encompasses many more indoor activities and even reduces some workouts we used to get during commuting to the office. From our heavy activity lifestyle, we have all come to a sedentary lifestyle. It is a serious concern, and its long-term effects might be dangerous. With the closure of gyms and other such facilities, we are all bound to stay home with much fewer workout facilities available to us. Let’s look at some tips for beginner workout at home.
Science proves the same as well.
The University of Utah proved that workouts as small as a few minutes could provide fitness. It is important to move from the monotonous nature of our lives and shift to getting some movement throughout the day to help boost energy, maintain metabolism and mood.
Finding it hard to work out regularly?
Always look to start small. We have had a monotonous life for a lot of months now. So assuming that you will get started where you stopped is not right. Your body has decreased in stamina more than you can imagine. Try to work out three days a week for the first few weeks and then pick up the pace. You will start feeling more consistent once a few weeks pass.
Tips for beginner workout at home: Pre-workout essentials to keep in mind
1. Start small: Plan out and set small goals
Working out regularly right at the start can get you exhausted. You are excited the first few days, and things go on smoothly, but all that enthusiasm is lost, and you feel stuck after a while. At those times, even doing something seems like a hassle. So, start small.
Try some simple beginner workout routine or beginner workout at home. Go for stretching and exercises that focus on the full body rather than a specific area.
You’ve been home for a while, and suddenly working up just one body portion is going to stress you out immensely. And more challenging workouts always require supervision. Try some pre-workout stretches to mobilize your body and after the session, do some stretches or cool down workouts.
2. Stay hydrated and have a nutritional diet
Since being confined at home can reduce movement. The way you eat and the way your body accepts these foods have also changed and reduced during the pandemic. So, while starting your beginner workout at home, a balanced diet is essential.
Have more nuts and fruits for vitamin sources and have a higher protein intake. Stuff up on greens and gain more energy. Keep up on your metabolic health.
After a long period of rest, the body gets used to being sedentary. So, once it comes to movement, try to focus more on the energy rather than an extensive workout for the first few days.
3. Tracking progress
Workouts effects are not visible as much as you see yourself every day. Also, people on the higher side of weight can see visible effects soon within a few months, but for an average-weight person, the visible effects are not observed easily. This is mainly because, up to a certain extent, the bodyweight is reduced fast, but after that, it gets hard to lose weight.
Here, track your progress by measuring yourself with inch tapes, and having a heart rate monitor while working out can come in handy.
We work out a lot, and if we don’t see results, it gets very demotivating, and exercising becomes harder. Once this sets in, it gets tough to get back on track. Hence make sure while you start, you track your progress so you feel like something is happening and it keeps you motivated. Reward yourself for being consistent and getting yourself through an intense phase.
Now that you have gotten through your intense phase of getting started, it’s time to look at what exercises can be done during a beginner workout routine. It’s important! What kind of exercises you do is what matters in the beginning.
Let’s look at some beginner workout plans.
The best and most prominent way to start off is to pick a workout and stick to it thrice a week. A walk in the park or a cycle ride between the lanes of the city, or a swim at your nearby pool is all that’s needed to give you exactly this.
The key in all this is consistency. Results are best achieved when discipline and consistency are kept. Maintain a steady pace in terms of the workout and slightly increase the intensity and take rest when needed.
This workout can be done using one of the following cardio machines:
- Rowing machine
- Ski machine
- Spinning cycle
- Stationary cycle
You can also try one of the following outdoor cardio workouts:
- Brisk walking
The best way to make it effective is to ensure that the focus is held onto in a core workout by ensuring you stay in touch with the abdominal muscles throughout the course of exercises.
Start off as the beginner in the game and lead forward to challenge yourself through the progress. A strong core is essential as the basic foundation to crush the other workouts, but as an added benefit, it helps prevent back pain.
- Reverse crunches
- Bicycle crunches
- Leg raising
- Heel taps
- Mountain climbers
- Triple Triple: crunches + leg raises
- Banded bird dog
Let’s pay attention to the one key focal point that is majorly ignored among beginners. Now that we have focused on legs and the core, it is time for our undivided attention to be on our arms.
A workout for your arms might sound like something irrelevant or negligible, but the very same is an ideal and important step to the final touch of your full-body workout.
- Barbell Bicep Curl
- Dumbbell Preacher Curl.
- Cable Bicep Curl
- Skull Crusher
- Cable Triceps Pushdown
- Single-Arm Dumbbell
- Overhead Triceps Extension
You have made it all the way to the end of this article, and this alone is your first step to success in the progress you wanted for so long. Now that we have come to you with the tips for beginner workout at home, it’s all up to you to carry this out efficiently.
The best time to start was yesterday, but you hold today in your hand’s grasp. So start your workout from today with a moderate and balanced diet to see the results you longed for. Thirty minutes of workout per day for the year-long pandemic fat to be crushed.
You are now in the game, and now it is time to take control.
Mix and match the exercises we talked about at your convenience. If you can’t follow a schedule assigned by others, why not make one for yourself.
With what we have been dealing with through this pandemic and as we slowly recover through this post-pandemic process, it is ideal for reducing the health risks and building a disciplined road to fitness.