Gym vs. home: Make use of your own bodyweight

With the Covid-19 pandemic hitting Sri Lanka in March 2020, the entire country – following suit of a majority of developed countries – moved rapidly into survival mode. The result of this was the speeding up of digital transformation and technology by several years, and Sri Lanka, a country in which most companies by nature are (or were) hesitant to adopt flexible working modes, immediately embraced the idea of working from home.

But what also resulted was people’s collective notion to be more cautious about their health and fitness, drastically changing their eating habits to incorporate healthier foods and drinks into daily meals as well as practice some kind of exercise to build immunity. A major trend that soon gained traction was workout sessions going digital – meaning, many fitness, yoga, Zumba, dance, and whatnot trainers continued their sessions via technologies such as Zoom.

However, for some, working out from home wasn’t sustainable. Some of the main concerns expressed by people from across the world were that “I don’t have enough time”, “there’s no space”, “I need the machinery and equipment”, and so on. Some others had also shared that the very act of going out to the gym or walking path were part of the whole experience.

Meanwhile, there are still a considerable number of people who gladly stick to Zoom sessions or simply their little home workout routines.

Home workouts, too, have their own pros and cons. Sure, you may not see the exercise technique firsthand or feel the workout atmosphere, but there are still some pros to consider in working out from home. For instance, it saves you traveling time (and cost). There’s no packing bags and there are plenty of ways to exercise without the use of gym equipment – one of which is using your own bodyweight!

For those who think using your own bodyweight isn’t effective, think again.

Instead think, when was the last time you did a pushup? How would you feel at the end of a set of mountain climbers? Remember the burn you get from squat jumps? How fast does time go mid-plank? According to fitness experts, using bodyweight alone is an amazing piece of equipment to build strength, endurance, balance, and flexibility, allowing for an effective full-body workout.

To make sure your home workout pays off, here are 5 tips to keep in mind:

1. Schedule the workout

Just like anything else in life, plan your workout ahead of time to cut through the clutter of confusion and indecisiveness. Instead of planning what exercises to do just 15 minutes before the workout, have a scheduled workout routine in place and schedule it for a number of your choice depending on your fitness goal. This will also keep you motivated to maintain consistency.

2. Be mindful about technique

Technique is key whether you hit the gym for an intensive session or do a couple or simple exercises at home. Make sure you focus on posture and alignment throughout the workout, to ensure the prevention of any possible injuries. If there’s any doubt, do not hesitate to make the best use of the internet – you can follow some of the best certified fitness trainers like Kayla Itsines, Paul Sklar, Cassey Ho, Nora Minno, and Don Saladino.

3. Stick to proper workout gear

Working out at home doesn’t mean you can completely forget about your workout gear and clothing. It still makes sense to wear comfortable clothes (not too tight, not too baggy). And don’t forget about proper use of shoes. Unless you are opting for something like yoga, wear proper workout shoes as much as possible.

4. Pick a designated area

Finding an ideal spot at home is a task, especially if you have kids running around or have limited space. This is exactly why you should invest time to pick a designated area for your regular workouts – be it in the bedroom, living room, garden, or even the verandah. Clear up the space and have your workout gear nearby. This way, you don’t have to fuss about not having space last minute and have second thoughts on your day’s session.

5. Measure the results

Whether it’s work, studies, or your workout, it only makes sense to keep a tab on where you’re heading. Depending on your fitness goal, measure your results on a regular basis. For instance, if your goal is building endurance, keep a tab on your timings for each workout and see how you’ve progressed. Keep a timer each day and challenge yourself to gradually beat your previous timings. Reflect on your physical and mental status after each workout. You’ll know if you’ve progressed or not only if you find it out yourself.