There is no perfect standard workout for everyone no matter what the online ads and classes tell you. Everybody type is different, every person has different goals for their body and some even has restrictions or injuries that they have to keep in mind before exercising. Although there are a lot of different programs based on your goals, you should always opt for the ones that you would enjoy. Don’t restrict yourself to 1 type of fitness plan. Experiment with different types of exercises and see which ones work the best for you, which you enjoy the most and which ones bring you closer to your fitness goals. One important thing to remember is not to work hard every single day. The fitness freaks and the best athletes swear by this method of having a high-intensity workout followed by a low-intensity workout the next day. Your body gets to recover properly and it will also reduce the risk of injuries to a great extent.
If there are any limitations in your body when it comes to working out, we have a few alternatives for you.
Injury To The Hand
If the hand injury is the only thing stopping you from working out, we have some solutions for you. You can still do a lot of exercises that don’t involve straining your hands. You can never go wrong with cardio exercises. Go for walks if you are just starting and move onto sprinting, jogging, and running eventually. Do not try to ride a bike as a cardio exercise because the continuous grip on handlebars can sometimes aggravate hand injuries. The injury to your hand is temporary so why not use the recovery time to work on your lower body and to reduce fat throughout the body. Cardio will ensure that you lose fat. On top of that, you should have some days of the week in which you do squats, high knees, crunches, lunges, sit-ups, glute bridges, reverse crunch, etc. No pressure is applied on your hands in all these exercises.
Injury To The Leg
Injuries to the ankles, knees, and feet limit almost all athletes. They are the most common injuries that require you to rest for a while for it to heal. The healing time that it takes makes you lose a lot of momentum that you had gained prior to the injury. Some exercises that you can do without straining your legs are – pull-ups, pushups with your legs resting on a higher platform, pedaling a stationary bike with 1 leg, swimming, bench presses, bicep curls, front and lateral raises with dumbbells, etc. When a part of your body is injured, it is time to let that part rest and work on strengthening the other parts of the body. So not be limited by your injuries and restrictions. Workaround them and find enjoyable ways to get some exercise every day.
Do Not Work Out If
You are sleep deprived – Exercise is an important part of daily life but not when you are losing out on sleep for it. Prioritize sleep over exercise and make sure to get a minimum of 6 hours of sleep every day.
You feel sick – Take a day to recover and then you can resume your workout routine. Do not compromise on your health to work out as the whole point of working out is to be healthy.
You have pushed your body to the maximum limit – After a day of intense workout, like running a marathon, you should take a day off to celebrate instead of going back to exercising again. Your body should not be too sore before you even start working out.