Top 5 common mistakes during home workouts that undo all your efforts
The mistakes to avoid during home workouts have been named (photo: Freepik)
Exercising at home is convenient and cost-effective, but the wrong approach can undo all your efforts. Five common mistakes to avoid during home workouts have been named to achieve results, according to the Aaptiv website.
Lifting too much weight
If you’ve just started putting together your home workout equipment, it's important to begin with lighter weights to properly warm up your muscles.
It's always recommended to use the correct form. Failing to maintain proper form increases the risk of injury.
This prevents you from achieving the desired results. Fitness trainers recommend using weights that allow you to complete at least 5 sets of 12 repetitions. This helps to increase strength and muscle mass.
For those aiming for muscular endurance, choose lighter weights so that you can complete more repetitions and sets with proper form.
Don’t skip cardio exercises
Skipping cardio exercises is one of the biggest mistakes you can make during home workouts. In many cases, heavy lifting at home may seem more desirable or comfortable.
To get the best results, make sure to combine strength training with aerobic exercises. This will help you burn more fat and build more muscle. Combining both activities will help maintain a healthy body weight while ensuring optimal cardiovascular health.
It's recommended to train for at least 30 minutes every day. Some of the best cardio exercises include cycling, running, walking, rowing, or stair climbing. Additionally, you can choose circuit training, which combines strength and aerobic exercises.
Excessive cardio workouts
If your goal is to build muscle, you should avoid excessive cardio training.
Overdoing cardiovascular exercises can increase the risk of injury and make it harder to gain muscle, especially for those who consume less protein and don't track calorie intake. People aiming to maintain or build muscle mass should lift weights most days of the week.
You should also make sure to do cardio workouts for at least 20-40 minutes each day. If you're trying to lose weight, cardio sessions should last 40-60 minutes.
Insufficient sleep
Many people underestimate the power of quality sleep for the body. If you want to maintain a slim figure, make sure that rest is one of your top priorities.
Studies show that sleep deprivation can alter hormone levels in the body. In many cases, this can lead to an increased appetite, which creates a risk of unwanted weight gain. If you're exhausted from insomnia, any physical exercise will be stressful for your body.
It is important for adults to get at least 8 hours of sleep each night to optimize well-being and health. It also protects the body from illness and reduces mental fatigue.
You’re not drinking enough water
If you're not drinking your daily water intake, it can affect your energy levels and overall quality of life and even ruin your workouts. If you're focused on weight loss, insufficient water intake can decrease your chances of success.
Doctors recommend drinking 2.5 liters of water per day.
Additionally, many people neglect rest and recovery during home workouts. Constant training without rest can exhaust the body and slow progress. Muscles need time to recover.
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