YouTube offers an abundance of options for people who prefer the ease and comfort of working out at home. A simple search for the kind of exercise you want to complete and its length can provide dozens or even hundreds of relevant videos (for example, barre for 20 minutes). Despite how easy it is to find a workout, one must constantly be on the alert for red flags about the safety of the exercise, the quality of the workout, and the tone of workout advertising.
Perform Risk-Free Activities
When exercising at home using a recorded video, there is no one to correct your form or offer you with individualized instructions to safeguard your health. It is essential that you practice exercises that feel suitable for your body and current fitness level, and the person leading the session should give exercise modifications. You may also look for routines online that include videos of other people doing the exercise in various variants.
The Qualities of the Exercise
YouTube allows anybody to publish a fitness video, regardless of their degree of competence. Examine the information on the YouTuber’s channel. This information is likely to be shown on their website if they possess credentials. Certifications, such as those issued by ACE, serve as evidence that the instructor has attained the requisite level of knowledge for the certification in question. You may verify the instructor’s credentials by visiting the United States Registry of Exercise Professionals (US Registry of Exercise Professionals).
The class structure is an additional criterion that may be used to assess the quality of an exercise. Commonly, group fitness sessions begin with a warm-up, then go on to the main exercise, and conclude with a cool-down and stretch. On the other hand, it is very unusual for movies submitted to YouTube to skip through the other components or provide condensed versions of these components before jumping into the core activity. However, there are a couple simple solutions to this problem:
- In the absence of a warm-up, you must pause the video and march in place for the length of a song (3-5 minutes). Remember that the purpose of the warm-up is to prepare the body for the more difficult activity that will follow. Ensure that the warm-up adequately prepares you for the primary exercise.
- If you do not feel ready to proceed to the main workout after the warm-up, you should repeat the video and do the warm-up again. For example, if the warm-up will take 30 seconds and the subsequent activity is burpees, you should pause the video and continue with the warm-up.
If there is no cool-down or you feel that your heart rate is too high after the main workout, you should repeat some of the main workout’s routines at a lower intensity. For example, if you were lunging forward, to the side, and back, you might substitute toe taps forward, to the side, and back. The time and intensity of the warm-up and cool-down should be same.
Consider the muscles that are being exercised in the video if stretching is not included. How many total push-ups did you perform? Open up your chest a bit. Squats? The hamstrings, gluteus maximus, and quadriceps should all be stretched. The ACE Healthy Living Blog has several articles with accompanying images that illustrate how to stretch a variety of muscles.
If the workout in the video is too tough or unpleasant for you, pay attention to your body and continue to move. You may do an activity exchange and continue your workout with a more enjoyable motion of your selection. Listen to your body and continue to move. Another red flag to watch out for is a movement pattern known as “up/down/up/down,” in which a standing exercise that boosts the heart rate is done first, followed by a floor exercise, and then another standing activity. Avoid indulging in repeated up-and-down motions, since you may get dizzy as a result. Throughout the duration of the film, the difficulty of the workouts should gradually increase or decrease.
Messages in the General Tone of the Exercise
- Due to the fact that the person leading the exercise may have an impact on the viewer of the video, it is crucial to pay attention to what the instructor says during the activity. Is the video’s host positive and motivating, or do they insult their audience and make them feel horrible about their bodies? Moving your body should make you feel great; consequently, if necessary, you should watch another movie.Additionally, be aware of the product’s promotion.
- Many YouTube content producers endorse and promote numerous companies through the videos they submit to the site in order to get income. Product advertising is not intrinsically good nor bad, but it may influence you to interpret information differently than you would otherwise. It is inappropriate, for example, for someone to tell you that you need a certain item in order to carry out a given activity when you do not really need that thing.
The following are some of the finest exercise-related YouTube videos:
- In order to warm up, the participant’s heart rate should gradually increase.
- Exercises are presented in a logical sequence; you progress progressively from up to down or down to up throughout the course of the movie; there is no recurring pattern of up/down/up/down for each activity; the workout is enjoyable.
Slowing one’s heart rate is referred to as cooling down.
- Stretching: The workouts focus on the range of motion while also stretching the used muscles.
- The teacher uses uplifting and motivating language, and exercise modifications are supplied.
- As in real life, there will be YouTube instructors with whom you will connect and some with whom you will not. Prepare a number of films that you would want to test in advance so that, if the first video does not connect with you, you have another prepared and your workout time is not wasted searching for another movie.If you want to maximize your exercises, working out with a certified fitness professional is the ideal alternative. However, if you want to exercise at home using YouTube, being able to recognize danger signals may help you choose when to stop and find ways to improve your routine.