Train Safe While Working Out At Home
Quarantine has been an interesting time, for many people for a variety of reasons. One of the main things that has kept people occupied, and promoted a lot of creativity is the freedom, or should I say restriction of exercising at home.
There was a mad - dash to a bunch of retailers to get as many weights and exercise bands as possible at the beginning of lockdown. Since then people have used these plus many more objects to do lots of different kinds of workouts and even substituted these pieces of equipment for household items, competing in many fun challenges and flexing their creativity just as much as their muscles!
Along with these substitutes has come a few mishaps, with many people taking to Instagram and TikTok to share their epic home workout fails, like falling from door frames, breaking stuff and even dropping their partners, ouch!
With the gyms staying closed for now, people are still having to workout from home and so many people have thrived with their home workouts that they will likely continue to, even once the gyms open up again. We've got a few ideas below, to help you be a little safer with these workouts so you can continue to stay fit and prevent injury.
Don't put all you weight on door frames
Door ways aren't exactly designed for pull ups. Many can't handle much extra weight or aren't built of the right stuff to hold pull up bars safely. Make sure to do a little research before going full steam ahead into door frame pull ups; knock on the sides to make sure the wood or other material is sturdy, definitely don't screw exercise equipment into plaster walls and make sure your feet are firmly planted on the floor (or are at least close to it) when testing the weight capabilities to prevent a hard fall.
If you run outside, don't break the rules!
While a little normalcy has returned to the world, there are still very clear guidelines in place around travel, interaction with people and work. If you're going to leave your bubble for a run around you neighbourhood, make sure to keep your distance from others and stay as close to home as you can. Remember to be alert of other people to make sure your run isn't a risky one. Check out this guide for how to have the best run ever, that is both fun and safe!
Don't go too hard in small spaces
If you're one of the many people low on equipment, you might be doing challenging body weight workouts that involve handstands, head stands or a number of other tricky upside down moves. Before you decide to go 360 next to your glass coffee table, clear a large enough space so that should you need to, you can land or tumble or dismount without banging into anything. Get the basics down in an area where you won't injure yourself, then maybe show - off in the kitchen once you're a master!
If something feels unsteady, move on
Being in a new environment to workout in can be hard, you're already without your usual equipment and may not have your usual spotter, workout plan or support at home that helps you to get though a full workout, or super hard set. If you're substituting equipment or doing things on your own that would usually require some help, be careful. If you're not feeling confident in pushing your limits the way you usually would, or are having to tailor your exercise too much to work with what you have on hand, it might pay to more on to the next exercise, or wait for suitable equipment.
Don't train on unstable surfaces
This one may seem obvious, but it is also where most of the fails have come from! Many people have fallen on their asses half way through a set, simply by not using the right furniture. Don't use your coffee table for dips if it can't hold your weight and don't stack a broom between chairs unless they're made of something well, solid. We know you're getting creative, but test first, reinforce and then test again!