5 Crucial Steps For a Safe Home Gym Workout
In this article, I'll show you 5 crucially important steps that will help you stay safe when your start your home gym workout. These include what to do before you start, why and how to warm up, and choosing the workout schedule appropriate for you.
Before You Do Anything:
1. You should always consult your physician before beginning any workout schedule, whether in your home gym or elsewhere. This will help you adapt your routine to your needs and capabilities. If you have not worked out for a while, begin with moderate exercises. Initially starting with walking twenty to thirty minutes a day can go a long way to decrease stress, increase your energy level and tone your muscles.
2. Always make sure that any exercise, workout or weights you use are suited for you. Avoid trying to progress too fast for your level of fitness or lift more just because you think you ought to. Remember, if you are working out at home you may not have others around to help you remove the overweight bar from your chest! Increasing weight, duration and repetitions gradually will help you achieve positive gains faster as you avoid injuries.
3. Look at changing your workouts regularly to stop boredom, and more importantly to prevent your body becoming adapted to your workouts. This is the best way to achieve improvements.
4. Help yourself stay motivated by working out with a training partner. You will not only help to spur each other on, but you will also be able to assist each other with various weight lifting exercises.
Warm Up Activities:
5. NEVER forget to warm up before starting your workout. Proper warm up of your muscles will help prevent injury and will get your body into gear for the workout. Here are some options depending on the equipment available: stretching, step exercises, skipping (rope), a session on an indoor exercise bike or treadmill. Start gently and then increase until you are fully warmed up.
General Rules:
For any home gym equipment, maintain proper posture and head position throughout. If in doubt, consult a personal trainer.
Beginners and intermediate level workout should be done 3 times a week (say, Monday, Wednesday, Friday) alternating with cardiovascular exercises (Tuesday, Thursday, Saturday). Make sure you rest only 60 to 90 seconds for each set. Rest on Sunday.
Advanced level should be done 6 times a week with cardiovascular exercises following about 30 to 45 minutes after your strength workout. Make sure you rest only 60 to 90 seconds for each set. Rest on Sunday.
Remember to hydrate throughout your entire workout routine. Water is great, of course, but for a really heavy workout you might want to fortify with electrolyte replenisher.
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