With the venues closing in recent months, many of us have let go of the sport and become completely demotivated. However, training at home can offer many benefits and be very effective if organized correctly.
So we've decided to share some tips with you to help you train at home!
Create a schedule
Our first tip is to create a schedule based on your availability for the week. In all aspects of your life, it's important to set up routines to organize your days and optimize your free time, and sport is no exception.
You are bound to have busier days than others and it is therefore necessary to do your workouts on the days when you are most available. However, don't be too demanding of yourself and start by incorporating one or two sessions each week before adding more as you go.
If you try to plan too many workouts each week early on, you may end up falling behind and demotivating yourself.
Prepare your sessions
ChEach week, define in advance the type of session you want to do so that you do not get bored. It's very easy to lack imagination and feel like you always train the same way, which is why it is important not to do the same type of workout all the time.
For this, you can articulate your sessions around 3 axes:
- Cardio sessions
- Muscle strengthening sessions
- Stretching and recovery sessions
Try to do at least one workout every week and not focus on just one of the three axes.
For the sessions ofcardio, you can vary your training by alternating between HIIT (High Intensity Interval Training) sessions of 20 to 30 minutes or longer sessions of 45 minutes to 1 hour of running or cycling.
Formuscle building, if you choose to do only one session of this type per week, it is better to do a full body workout of 45 minutes to 1 hour in order to exercise your entire body. On the other hand, if you devote to it 2 sessions per week or more, we advise you to alternate between the upper and the lower body each time in order to make the different parts of your body work more intensely.
As it concernsstretching, try to build at least one stretching session a week into your routine. You can just do a simple series of stretches or practice yoga. This type of session can last 30 minutes or more if you have free time. This will allow your body to recover while improving your flexibility, posture and balance.
Use materials
Third tip to optimize your workouts at home, incorporate equipment into your sports sessions.
If you have small equipment like dumbbells, rubber bands, or ankle weights, don't hesitate to incorporate them into your workouts to increase the intensity of your workouts and improve your results. If you do not have any equipment, ourStrakk Band or ourJumping Strakkwill be perfect to help you boost your sessions!
For people who don't own sports equipment and don't want to buy it, you can always find alternatives with a little imagination. For example, you can replace dumbbells with water bottles or kettlebells with detergent cans.
All the keys are now in your hands to successfully set up an effective and optimal home sports routine!