With everything going on around us and the world being threatened, it is very common to be stressed and worried and confinement makes it easier for us to make food our moral support. All of this makes it super easy to add weight without even realizing it. And being in a situation where we cannot go to the gym, it is important to do our best at home to maintain a healthy lifestyle and exercise to avoid seeing the terrible effects of all seizures. bulimia. So without further ado, here are some steps on how to create your own home workout routine that you will actually stick to.
1. Write down the basics:
Before creating a workout routine, here are some questions you should answer accordingly:
. What are your goals? Are you training to be healthier, stronger, more flexible, have more stamina or more speed. Do you want to lose weight or build muscle or both? Do you want to tone your legs, abs, arms, back or your whole body in general?
. What types of exercises should you do to achieve these goals?
. How many reps per exercise should you do?
. How long should you do an exercise?
. What equipment will you need? (Will be applicable if you have a mini gym at home, but if you don’t, it’s best to stick with suitable home exercises that don’t require equipment).
. How many days a week should you do these exercises?
. When should these exercises be done?
. What should my diet look like (yes, this is very important)?
2. Go through the exercises (or mini-routines);
There are so many exercises on the internet. Some of them are simple while most have different variations that lead to over a thousand forms of body movements that you can do with or without equipment. When looking for exercises to add to your routine, three factors should be considered:
a) Level of performance (beginner, intermediate or advanced):
If you are new to working out, it is advisable to stick to simple exercises that do not have complex variations.
b) Specific or targeted areas (Which part of your body do you want to pay the most attention to?):
for example, if you are looking for a flatter stomach or toned abs, then crunches and planks are definitely something you would want to add to your routine. Also, thinner thighs would mean lots of leg circles, leg lifts and lunges while building muscle in your legs requires more squats.
There are three types of people: endomorphs, ectomorphs and mesomorphs. Endomorphs are people with a larger body mass, they are usually bulkier, ectomorphs are people with a smaller body mass (they are leaner), while mesomorphs are people who are neither too tall nor too small. They fall between endomorphs and ectomorphs and they are generally muscular in nature. Knowing which category you belong to will let you know the type of workouts you should be doing. For example, endomorphs generally need more cardio and HIIT (high-intensity interval training) to lose weight, while ectomorphs need a lot of strength training to build muscle. Endomorphs also require medium weight lifting with more reps in order to both burn maximum calories and build muscle, as well as tone. On the other hand, ectomorphs require lifting heavy weights with fewer reps to build muscle much faster without burning as many calories as they are already lean.
3. Create the routine;
After going through and considering various exercises, it’s time to set up your routine. This is probably the most difficult step as it comes down to deciding which exercises you want to incorporate and in what order they will be. I suggest picking the exercises that work best for you and the best way to know is to focus on exercises that make you feel sore in the targeted areas but aren’t too difficult, especially if you’re new to working out. I highly recommend doing an exercise of at least forty seconds to know the level of difficulty. If you can achieve a minimum of twenty seconds, you can definitely add this exercise, but if you can’t, it’s best to try the less difficult ones for now.
Your workout routine should include both cardio, HIIT, and maybe resistance training/weightlifting depending on your goals. However, it should not be limited to these three alone. You can choose to add yoga and meditation or other forms of cardio you enjoy like swimming, biking, walking, skipping or even dancing. Remember, your workout should be something you enjoy doing, so don’t be too strict.
If you have trouble putting exercises together or deciding what sequence your exercises should be in, you can incorporate several mini-routines on the internet into one big routine that works for you. For example, you can start your workout with a simple five-minute warm-up routine on a yoga app, then do a workout from your favorite fitness YouTuber and finish with another workout. five-minute recovery and stretching workout on Instagram or Pinterest.
There are also many mini-routines on some fitness blogs or on Pinterest. You can decide to combine up to three or even more routines into one to suit your needs. However you want it, have fun doing it and make sure you’re happy with what you’ve created.
4. Test your routine;
After creating your routine, it’s important to test your routine to see if any changes may be needed. Doing your training the first few days is a very good idea. This will help you know which exercises you enjoy doing and which ones are too complex or don’t engage the muscles you want. Your routine should be neither too difficult nor too easy. If it gets too easy after the first few days, you may need to modify it.
An ideal workout should take about three to four days to start improving.
5. Correct the necessary things:
When you’re done setting up your routine, you can write it down in a book or make a poster and put it on your wall, door, bedside, or any other open area in your living space. Just make sure it’s where it can be easily seen as it will serve as a daily reminder to do them. It’s also appropriate to set a specific time for your workout because not only will this make it easier to stick to it, but it will also program your brain to always know when and where (if at all) your workout should be done. thus making it a habit and preferably a way of life. Many people will recommend setting your workout routine in the morning so you can do it right away and not have to worry about doing it for the rest of the day or finding excuses later. However, if you have a very busy schedule, you can do it when you have the time.
6. Be disciplined:
Be consistent, it would probably be a waste of time to create a workout routine if you didn’t stick to it, so try to do your workouts regularly as much as possible. Force yourself to get up every day to do them, it will definitely be difficult at first, but set them short goals to stick to your routine for at least a week, then two weeks and a month and soon they will become a big part of your life that you will find it difficult to stop doing them.
And finally, be patient. You may not see results in the first few days. For some people it can even take weeks before you start seeing results, so give yourself plenty of time and then if your results are still not satisfactory you can spice things up a bit or change the routine. Remember that you may be closer to your goals than you think, so don’t be too hard on yourself and don’t give up!