Before a workout

Consult a Health Professional

If you have pre-existing health conditions or concerns, consult your physician before starting a new exercise routine. A healthcare provider can give you tailored advice based on your individual needs.

Use Appropriate Gear

While you might think that training at home allows you to be more relaxed about your gear, having the right items can significantly enhance your workout experience and minimize the risk of injuries.

Footwear

For exercises like stretching and yoga wearing shoes is generally not necessary. But if your workouts involve any form of jumping, lunging, or high-impact movements, supportive athletic shoes can provide stability, cushioning, and shock absorption. These qualities can protect your joints and feet from undue stress, even on home surfaces.

Clothing

Wear comfortable and breathable clothing that allows for a full range of motion. Opt for moisture-wicking fabrics that keep you cool and dry, especially during intense sessions. Clothing that doesn`t restrict your movements is essential for exercises that involve bending, twisting, and lifting.

Yoga mat

Using a mat during your circuit training and strength workouts offers multiple benefits:

1. Comfort and Support: A mat provides a cushioned surface that`s gentler on your joints, particularly when performing floor exercises like planks, push-ups, and crunches.
2. Stability: The mat`s grip prevents you from slipping, ensuring stability during dynamic movements, such as mountain climbers or burpees.
3. Hygiene: Using a mat adds a layer of protection between your body and the floor, maintaining hygiene and minimizing direct contact with potentially dirty or hard surfaces.
4. Defined Space: A mat defines your workout space, helping you stay centered and organized, especially during fast-paced routines.
5. Cool Down Comfort: For the yoga poses you incorporate for cool-down, a mat provides a comfortable and supportive surface for relaxation and stretching.

Remember that while certain gear might not seem essential, it can contribute to a safer and more enjoyable workout. Investing in good shoes, comfortable clothing, and a reliable mat can ultimately enhance your overall training experience, help you stay committed to your routine, and minimize any unnecessary discomfort or potential risks.

Choose Your Routine

Before you start training, you need to choose a workout type that suits you best.

First, define your primary fitness goal. For example:

• to feel more energized and active – Cardio Workouts, Strength Training;
• to loose weight – Circuit Training, HIIT, Cardio Workouts (running, cycling, swimming);
• to improve heart health and overall endurance – Cardio Workouts (e.g., running, cycling, aerobics), HIIT;
• to relieve muscle tension and stiffness – Stretching, Yoga;
• to build strength and get a toned body – Strength Training, Circuit Training;
• to manage stress, improve sleep quality and relax – Yoga, Pilates, Tai Chi;
• to boost confidence and feel good about your body – Strength Training, Yoga.

Then consider other factors:

1. Time Availability: Think about how much time you can realistically dedicate to your workouts. Some routines may be shorter but more intense, while others might require a bit more time for a balanced session. For a beginner, cardio, circuit or strength training should last 20-30 minutes, HIIT – 15-20 minutes, Yoga or Stretching – 15-30 minutes (it is enough for stretching the muscles, but for relaxation 45-60 minutes of yoga looks more realistic).
2. Your fitness level: Possibly if your level is intermediate or advance, you wouldn`t be reading this, because you already know what to do. Just one remark: if you did some training and then had a break, consider yourself a beginner again. Even if you are familiar with the exercises, your body needs time to adapt. And beginner-friendly workouts are the best way to do it.
3. Equipment Availability: For a beginner, equipment-free workouts with bodyweight exercises make a good starting point. Then, if you`re interested, you can gradually introduce simple equipment like resistance bands, dumbbells, or stability balls to add variety and challenge to your routine. So equipment is not a necessity, rather a choice – if it helps you stay engaged and motivated.
4. Variety and Enjoyment: Choose workouts that excite you. The more you enjoy your workouts, the more likely you are to stick to your routine over the long term. Remember, fitness is a journey that lasts, a lifestyle. So if you don`t like a certain type of training for whatever reason, even minor, it`s perfectly okay to move on. You can force yourself to do something unpleasant only so much – at some point you will stop training altogether. There are different ways to reach your fitness goals. Why not explore other options instead of persevering with something that doesn`t bring you joy? Your fitness journey should be a fulfilling adventure, not a burdensome chore.

During a workout

Stay Hydrated

Dehydration can lead to fatigue, cramps, and overheating. Drink water before, during, and after your workout, especially if you’re sweating.

Warm Up and Cool Down

Warming up before exercise prepares your muscles and joints for the work ahead. Cooling down after exercise helps your heart rate and breathing return to normal gradually. The general guideline is to dedicate around 10-20% of the total workout time to a warm-up and another 10-20% to a cool-down. This rule applies to most types of workouts.

Proper Form is Key

Performing exercises with proper form is crucial. Incorrect form can strain your muscles and joints. If you`re unsure about how to do an exercise, seek guidance from a fitness professional or use reliable resources.

Listen to Your Body

Your body is your best guide. It`s normal to feel some discomfort, especially when challenging yourself with new exercises. However, sharp or intense pain should never be ignored. If you experience pain that feels abnormal or worsens during exercise, stop immediately. Pushing through pain can lead to serious injuries.

After a workout

Rest and Recovery

Rest and recovery are often underestimated but are vital components of any successful fitness routine, especially for beginners. While it`s tempting to go all out every day, allowing your body to recover is crucial for achieving long-term progress and avoiding burnout or injuries.

For beginners, a general guideline is to aim for around 3-4 training sessions per week. This provides a balance between challenging your body and allowing enough time for recovery. Each session can focus on different muscle groups or aspects of fitness, allowing you to gradually build strength and endurance.

The duration of each training session depends on the type of workout you`re doing and your fitness level. As a beginner, aim for sessions lasting around 30 to 45 minutes for a circuit training, and 15-30 minutes for a HIIT. This timeframe is sufficient to incorporate a warm-up, the main workout, and a cool-down, without overtaxing your body.

Remember that your body`s response to exercise varies from person to person. Pay attention to how your body feels during and after workouts. If you`re feeling excessively fatigued or sore, it`s a sign that you might need more rest. On the other hand, if you`re feeling energized and recovered, you can gradually increase the intensity and duration of your training sessions. It is called “progressive overload” and it involves challenging your body slightly more over time to continue seeing improvements.

Active Recovery vs Rest Days

Active recovery, such as light stretching or gentle yoga, can be incorporated on rest days to promote blood circulation and flexibility without putting additional stress on your muscles. However, having dedicated rest days where you avoid intense exercise is equally important. Your body needs time to repair and rebuild muscle tissue, which happens during periods of rest.

Expect Soreness

After a workout, it`s common to experience muscle soreness, especially if you`re trying new movements or increasing the intensity of your routine. This is known as delayed onset muscle soreness (DOMS) and usually occurs 24-48 hours after exercise. Mild soreness is normal and a sign that your muscles are adapting. However, severe pain or pain that lasts for several days may indicate an issue.

Trust Your Body`s Signals

As previously been said, your body is your best guide. By tuning in to your body, taking it one step at a time, and practicing patience, you can enjoy the benefits of exercise while staying safe and injury-free. Your health and well-being are worth every effort you put in.