Sport

Workout plan at home – how to put it together?

What to look for when putting together a home workout plan? Here is a portion of important information.

Published

3 years ago

February 19, 2021

Dominic Lyon

You need about 4 min. to read this post

Effective silhouette sculpting thanks to exercises in the gym has become the goal of many people who are just beginning their adventure with this type of sport. The beginnings are often difficult. In order not to get discouraged, it is worth reaching for a training plan at home. How to make it effective? Where to start?

What are the characteristics of home training?

First of all it requires sufficiently large self-denial – in this case the presence of other exercising people in the gym will not have a stimulating effect on us. You have to achieve everything on your own and make the right regularity. Formally, it is mainly a form of strength training for people who are new to it, although it is worth taking care of the variety of classes. They use those exercises that are possible without the use of highly specialized equipment, which is found in the gym

How to arrange a training plan?

First of all, it is not a matter of arranging a specialized and rigorous program of exercises that would be appropriate for professional sports training of professionals. Hence the conviction that with a slightly looser approach as to its duration and intensity, you can do it yourself.

Timing – the basic issue in home training

Setting up a workout plan must start with an honest determination of how much time you can devote to performing exercises. First of all, you need to think about the possible number of workouts during one week and their duration. You also establish what days you can exercise on. The advice in this case is that it is better to outline a less ambitious plan for yourself and follow it, rather than often neglecting a demanding set of exercises. A sincere approach is most important – after all, it is at home that we exercise primarily for ourselves

Fraser Wilson – 10 MIN BODYWEIGHT WORKOUT

Basic rules of creating a plan

It is assumed that beginners should exercise at least twice a week. The load is increased gradually. However, workouts should not be more frequent than five times per week. However, this is an option for people with particularly high training requirements. On average, training as often as three times a week is enough to meet your expectations. Days off are also important – they are time for the body to regenerate. However, it is not worth taking more than two days off between days of exercise. The time of exercise during 24 hours does not have to be clearly specified – we exercise when we have time for it

How to distribute accents in the training plan at home?

Workouts should be differentiated as to their intensity. We also choose different types of effort. Assuming that we exercise three times a week, we should choose one strengthening workout, one long workout of average intensity and one short workout of higher intensity. After the last one it is advisable to recuperate for at least one day or do significantly lighter classes. The highest training intensity should be achieved in the middle of the week.

Diversity of training

We should take care not to do repetitive exercises and to vary the effort. It is often possible to combine different types of training, but remember that they should not be only heavy exercises with high intensity. A training plan should be laid out with at least 5 to 8 weeks in mind

Examples of exercises that are useful in a home workout plan

When exercising at home, you can use different types of exercises that do not require you to have complicated equipment. It’s a good idea to tailor the number of exercises to your own abilities and increase them gradually – it can be useful to consult a trainer or someone who exercises regularly. Here are examples of exercises that you should consider:

pull-ups on a table – you exercise your arms, shoulders and chest – series of 8 repetitions,
classic push-ups – 10 repetitions,
squats with your hands behind your head – 20 repetitions,
jumping jacks – a series of 30 seconds,
sit-ups – 20 repetitions,
squats – 15 repetitions,
narrow triceps push-ups – 8 reps,
single leg deadlift – 10 repetitions (each leg),
boxing run – 30 seconds.

Photo by Gordon Cowie/Unsplash

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

Published

10 months ago

December 1, 2022

Dominic Lyon

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart