Apr 21 2020

Safe at Home- Working Out

2020 has everyone in circumstances that we have never seen before. Quarantine can play mind tricks on us like convincing us to try new things such as cutting our own hair, trying to become the next Chip and Joanna Gaines with our DIY home projects, or even wanting to get back in shape again. 

Working out from home can have its benefits, especially now that there are no gyms open; but, there are definitely a few things to look out for when working out at home.  As an Athletic Trainer who works with "industrial athletes" I help employees stay safe at work everyday.  I've taken my knowledge from the many athletes I've worked with through the years and made a list of safety tips for you, below:

  • Always warm up and cool down - when working out, always warm up the body by doing a dynamic warm-up. Then finish your workout by stretching to cool down the body. 
  • Start slow - if this is the first time you have worked out in months, or even years, please take it slow. Rome wasn’t built in a day! You will not get in shape in one day by running 5 miles for your first run in months, however you will get leg cramps and so much soreness that you cannot move for the next 4 days. This will set you back even further in your quest to get in shape or even discourage you from trying again. Remember- slow and steady will win the race!
  • Be careful not to over train.  Overtraining can lead to overuse injuries of the body. To prevent overtraining, make sure that you take at least one day a week off from vigorous exercise.  Do not work the same body part on back to back days, and if doing resistance exercise make sure you have a work to rest ratio of 1:3 (20 sec. of exercise require 60 sec. of rest). 
  • Proper attire- make sure your clothes are loose fitting and do not cause restriction during exercise. Also, make sure to wear proper tennis shoes that support your feet and do not allow your feet to roll in. 
  • Home gym equipment- we have all seen those funny videos of people using home gym equipment like pull-up bars that break the door frame causing the person to fall, the kettlebell that slips out of a person’s hand into their wall or even the tv, and how could we forget the bands that always seem to come unanchored or beak and pop them in the face. Home gym equipment can be nice but it can also make funny bloopers, so make sure your gym equipment is:
    • Properly installed and rated for the activity you’re performing
    • Bands are inspected before each workout to make sure there are no tears or worn spots that could break.
    • If using a barbell, make sure you use a safety clamp to keep the plates on the barbell. 
  • Always listen to your body- if you are sick or fatigue, do not work out! Do not push yourself through the workout when your body is telling you to stop, this may cause you to pass out or make yourself sick. 

Quarantine can be hard especially with no sports on TV and no place to go but it can also be a great time to try new things! If you want to get back into shape remember to take it slow and listen to your body to see what works best for you!  Stay home and be safe! 

Beth Goodwin

Athletic Trainer