Tips for Gym Newbies
Beginning a workout regime at the gym can be overwhelming
in many different ways. If you haven't been before (or haven't
been for a long time) it can seem as though everyone knows
what they're doing but you. You worry about looking stupid,
or about what people will think about your body, or about
whether you'll remember everything you've been told.
The first day is usually okay (because most gyms provide
an introductory session on how to operate the machines) -
but the second day can be confusing and even embarrassing,
unless you've signed up with a personal trainer. You're quite
likely to find that you can't remember which machines you're
supposed to use, or even how they work.
Relax. Everyone goes through it. You'll find it easier on
the third day, and by the fourth you'll be feeling quite confident.
Within weeks you'll be powering through your exercises as
though you were born in the gym!
Here are a few tips that might ease the way in the first
few weeks:
1. If you're a complete beginner, it might be worth your
while to sign up with a personal trainer for at least a couple
of sessions, until you're feeling more confident. Otherwise,
go with a friend. If you're both new, you can muddle through
together. If your friend is experienced, he or she will help
you out.
2. Take a notepad and pen with you for your introductory
session. Write down the name of the machine and its position
in the gym as well as a few words that will remind you what
you're supposed to do on it. (Some machines can be used in
several different ways.)
3. Don't hesitate to ask a staff member for help if you can't
adjust the machine for your weight and height, or if you can't
remember exactly how it works. They won't mind showing you
again. They want their customers to keep coming back!
4. Don't push yourself too hard to begin with. If you work
out so hard that you can barely walk, you'll be tempted to
miss a day while you recover. One day doesn't matter much,
but if you continually skip days because you're too sore,
you're likely to drop out altogether. What's the hurry? After
a few weeks, when your body is getting used to the extra exercise,
you can increase the intensity.
5. If your knees and ankles react badly to increasing the
speed on the treadmill, try increasing the grade instead.
You might be pleasantly surprised to find that a slower speed,
with the treadmill on an incline, burns more calories than
jogging.
6. Smile and nod to the other gym users, but don't hold up
their workout programs by chatting. As you become recognized
as a regular, you will find that you gravitate to your own
little group - probably people who have the same goals and
needs as you do.
7. Wear comfortable clothing - either loose or with plenty
of stretch. Avoid the temptation to buy workout gear that's
two sizes too small in the hope that you'll lose weight quickly.
(You might well shed those pounds fast - but if it takes longer
that you'd anticipated, you'll always be conscious of those
too-tight clothes.)
8. Don't worry about being overweight. In a way, it's good
to start off with quite a few excess pounds to lose - your
success is much more noticeable than it is on slimmer gym
users, and you'll find the positive comments really motivating.
Make sure you get a 'before' photo of yourself at the gym
when you start out. After a few months, you'll be amazed at
the difference.
9. If you're considerably overweight, you are likely to find
that your stomach gets in the way on some machines. Just do
what you can. You might feel better just increasing your fitness
and losing some weight on the treadmill for the first month
or so, then moving on to the machines when moving and stretching
is more comfortable. Consider doing a few laps in the pool
(either walking or swimming) as well as your other gym work.
The water will help to support your weight and provide variety.
10. Try to find a happy medium between challenging yourself
and resting on your laurels. If you can easily manage three
sets at the current weight, try increasing it for the first
set. If you can do twenty minutes on the treadmill without
sweating, then increase either the speed or the grade (or
both!) Remember... "if nothing changes, then nothing
changes!"
One final tip: once you have decided on your regular gym
days, resolve that nothing but an emergency will stop you
going. Make your gym attendance a habit - and before too long,
the exciting results will have you trying to convert all your
friends to becoming exercise lovers too!
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Author: Eric Choong
Please visit my website at: http://www.health-beauty-care.com
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