Working from home: Performance coach provides exercise tips

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Exercising regularly is crucial in maintaining a healthy weight as well as helping slimmers to lose weight. However, in order to get the most out of your workouts, performing them correctly is essential. 

Working out is an important part of keeping healthy and it can reduce the risk of developing several diseases. 

Regular activity can have immediate and long-term benefits and hitting 10,000 steps every day is a target for some.

While exercise doesn’t directly contribute to weight loss, working out regularly can help provide the body with a larger calorie deficit.

Head Trainer at F45 Milton Keynes, Matt Willman, has shared common mistakes people make when working out from home.

He explained how neglecting certain body parts when working out one trap many fall into.

The expert said: “This can be the easiest trap to fall into. It’s hard enough restraining yourself from focusing on your favourite exercises in a gym full of equipment, so it is even more difficult at home where you have little or no equipment to work with. 

“However, overtraining one specific area and neglecting others can lead to injury in the long-term, so it’s important you try to exercise all body parts as much as you can. 

“It is common for people exercising at home to neglect their posterior muscles (the ones at the back), as these are generally worked using pulling movements and are notoriously more difficult to train with no equipment – even the humble pull up requires a bar!”

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The trainer instead revealed that when training one muscle group, it is important to give equal time to the opposing muscle group.

As well as this, overdoing HIIT workouts is another common mistake.

HIIT (also known as high intensity interval training) is extremely popular as it can help to burn a lot of calories. 

However, according to the expert, it needs to be done in moderation.

He said: “When done in the right amount, it can help your body physiologically. However, doing too much HIIT can lead to increased levels of Cortisol, the stress hormone, which can weaken the immune system and cause muscle atrophy and even fat synthesis.

“A maximum of three HIIT sessions a week is plenty and should give you the results you want.”

While many think training every single day or even multiple times a day is doing the body good, Matt advises against doing so.

He said: “We’ve been training alone in our living rooms for such a long time now, after being so used to the buzz and thrill of a group training environment.

“It’s important to be honest with yourself and think, are you training as hard as you can, or could you give your workouts more? Unfortunately, the only way to overcome this is to mentally push yourself to work harder.”

The expert also shared some strategies that can help those working out from home.

He continued: “Mix up your routine or take on a Challenge, a new stimulus might be just the tonic to get you back to 100 percent. For example, F45 are offering regular virtual 45-Day Challenges, which is just what you need to give yourself an extra boost.

“Get a great rate monitor, a good chest-based heart rate monitor can provide accurate real time feedback on your effort level.

“Train together, yes it might only be on zoom but even having someone there on screen can help to make you work harder.”

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