Especially with the different lockdowns we all have modified our routine and as a result our eating habits and the classic ways of training (those who used to go to the gym found themselves forced to the four walls at home while those who did not play sports found digital methods a valuable friend to fight boredom).
Working out from home, taking advantage of apps or video tutorials, is certainly a great start to acquiring new habits and fighting laziness, but it is very important how to do it and to remember to combine training with proper nutrition.
Let us always remember that physical well-being comes primarily from what we eat: the beauty of our skin and the health of our bodies start with proper nutrition and a balanced intake of macro- and micro-nutrients that allow us to have energy throughout the day.
We have to take care of our body all round, thus prefer healthy foods (it is very important to drink plenty of water) and last but not least, we have to take care of our mind.
All of these things together should be a demonstration of love for ourselves, not a race to arrive prepared for the swimsuit test. Even a simple walk outdoors can release endorphins that allow us to sleep better, feel more relaxed and in a good mood.
Preventing injuries during sports at home: warming up
But back to us, once you choose the right video tutorial or training, you need to do a proper warm-up; it is essential prepare our body to intense activity, so you have to devote at least 10-15 minutes to this initial stage to better prepare the muscles, including the heart, and joints.
You must take into account your level of training, being careful not to overdo the load. In fact, too intense workouts are detrimental to our bodies if we are not prepared.
Here is a good circuit of exercises you can do to warm up your body:
- jumping jacks;
- kicked behind;
- squats (even with the help of a chair);
- Forward and backward arm circulations.
Remember to perform 10 repetitions of each exercise and repeat the circuit 3 times.
This type of activity will be helpful in warming up your whole body for good, so that you will be ready for the performance of your workout.
More tips for working out at home
Another very important thing is to make the room in which you exercise safe and to check any equipment you use. For example, if you use a chair as a step, always make sure it is nice and stable!
At the end of the workout it is always good to do some stretching and relaxing exercises for the muscles, especially those in the back (since this is a highly stressed area). So devote between 10 and 15 minutes to this practice, which will bring you tremendous benefits, as well as normalize your heart rate little by little. Now you can say you have trained the right way, and you can feel satisfied!
Remember, however, that a good workout also causes oxidative stress, a trigger for muscle fatigue. For this reason, a balanced diet combined with taking sports-specific probiotic supplements, such as SYNBIO, is essential.
SYNBIO probiotics: what is it all about?
Sacco System’s SYNBIO probiotics are particularly suitable for those who practice sports. Intense physical activity, as we anticipated earlier, causes oxidative stress that causes muscle fatigue and worsened performance.
That’s where SYNBIO comes in, whose benefits can reduce oxidative stress, aiding post-workout recovery and keeping not only thegut healthy, but also overall health.
To summarize together, to do a good workout at home and independently you need:
- expert advice;
- Know your own level of training;
- An adequate initial warm-up;
- Final stretching and muscle relaxation exercises;
- A balanced diet, combined with taking probiotic supplements.
Now you are ready to get your physical activity sessions off to the best possible start.
Have a good workout!