a complete guide for those just starting workouts in the gym
Starting a club practice is a big challenge for people who are unfamiliar with the environment and of course exercising. If you are going to start exercising for the first time, you need to adhere to tips workouts in the gym and principles that maybe not everyone can fully master these principles from how to get started to other things that everyone in the sport should know. To convey to you. Join us to review these tips with you.
You finally did it! You are now a member of a club. If you manage to get started but are still a little nervous, don’t panic. Almost everyone who enters the club for the first time is a little confused. So where to start?
“You don’t have to try everything right from the start,” says fitness coach Andrew Huffman of Los Angeles. Learn a few moves, do a little sweating, and leave the club before you feel tired. ”
Remember that you have to have a mind in the process. It may seem a bit inappropriate at first, but over the course of a few weeks, especially when your work results are visible, your confidence will increase. At the same time, let this guide your survival to move into the rewarding (and sometimes confusing) world of sports and clubs.
1. Ask for help getting started
Going to the club is the hardest part. Virtual personal trainer Jack Crawford says, “Avoid speculation-based exercise on day one, and arrange a meeting with a member of the fitness staff.”
“Whether this person is a personal trainer, a fitness expert, or a member of the club who has good experience and knowledge in the field, it doesn’t matter,” he says. What’s important is to take a tour of the club to see what it’s like, find out the culture and atmosphere, ask questions and get a glimpse of some of the equipment that you find interesting. ”
Crawford suggests that you can then plan a deeper consultation with a personal trainer or a health coach. They can help you in the next part of the equation – understanding you’re “why”. When you first identify the reason for joining the club, your coach can show you how to reach those goals.
Many clubs arrange an introductory training session with your coach, or you can invest in single sessions to help you get the convenience you need faster.
After registering at least what you can expect from your trainer or trainers, proper movement training is properly and harmless. So be sure to ask the trainer for the training exercises.
2. Important Tips for Newcomers to the Club
Do you want to stay at the end of the game or become a part-time job? These tips will make a successful start to your club experience.
Practice with freshness
The most important thing is to enjoy yourself. “The best way to start any exercise program is to start with activities that interest you, rather than going for the things you have planned,” says coach Hefferman. So first let your passion be your mentor: Do things that interest you. ”
Have a plan and order
Having a plan is essential at the beginning. Knowing what to do on arrival will prevent you from becoming confused, unimpressed, and aware of this pointlessness. If you decide not to attend a personal trainer briefing, having a plan becomes even more important.
What is the plan like? There is no need to write exercises, sets, and repetitions precisely. This can be a general idea – such as 20 minutes of cardio training, 15 minutes of weight training and 10 minutes of stretching. Details come with time.
Don’t overdo it
Common Misconceptions Newcomers: Joining the club, doing hard workouts every day, getting tired and leaving the club.
“You’re starting a lifelong habit: try not to compensate for months or even years of inactivity in a workout session,” says Huffman. Keep your workouts short and light. Raise your heartbeat and sweat a little, but don’t fade yourself.
The same is true for strength training. “During the first few weeks of a strength training program, the initial improvements you experience are in motor skills, including skill, balance, adaptation, not muscle strength or volume,” says Huffman. So there is no use in starting exercises at the beginning of the workout. “
Lowering the intensity of exercise during the first few weeks also helps alleviate many of the post-workout pain, which can also be a deterrent for those trying to make fitness and fitness a habit for themselves.
Coach Mike Morrison says, “Going to the club and having such a pain in your head that you can’t come back in five days won’t hurt you. Going to the club four or five times a week is much better than going to the club with cruel training once or twice. ”
3. Know the club equipment
A large club can have hundreds of different pieces of equipment and equipment that may seem to an inventive beginner who needs to decipher it. You don’t have to worry about it. You just have to learn how to work the small amount of equipment and plenty of exercise you need for the first few weeks.
Cardiovascular devices
You users should know that in a regular club, cardio equipment is collected in one part of the club. Most cardio stations work the same way (and very easily): you get on or ride them, set up a program on the screen, then hit the start key and start moving. For more details, you can provide a brief description of how each of your services is performed by How users.
Treadmill training
Usually, treadmill use requires little skill and there is very little chance of error. The easiest way to get started is to press the “quick start or start” button (indicated by the gait shape) after mounting on the treadmill. When you start going, you can specify the speed on one side with the numbers or + and – to slow down and the slope to move to the other side, which is usually still with the + or – numbers or buttons. Is set. Start at a slower pace, and consider new challenges when you feel comfortable.
Fixed bike training
Do not worry! You don’t even need to know how to ride a regular bike to drive a stationary bike. Just put your feet on the pedals and start pedaling. You may need to adjust your chair, which is usually done by pulling out the handle and raising or lowering the seat and returning the handle to its original position. As you walk, you can take a look at the settings, adjust the resistance, and review some of the default exercises on the display panel. Adjustable hardness with a button or in older models with adjustable rotary clip.
Training in elliptical or Space Skiing
The elliptical device is one of the most sophisticated equipment in the field of cardio because its motion does not mimic anything in real life. It is both a treadmill and a stationary bike.
To use it, place your feet on the pedals and the knobs have rings. The handles can be fixed or move back and forth separately. Press your legs forward and down to start kicking. If the knobs move, move one towards you and the other back and forth. The timing is a bit complicated, but with practice, you can find the rhythm.
The machine is still capable of resisting heavy workouts and you can use forward to engage the hamstring muscles or back to engage the hamstring and gluteus muscles.
Training with stair climber
This device may be upgraded in training halls and not encountered anywhere. The device can be in the form of a set of stairs or can be summarized in the form of two pedals and fixed handles, in which case they are sometimes mistaken for an optical, but not exactly one.
On a device that is a set of stairs, you get on board and start climbing immediately. Your body weight regulates the movement of the stairs. But to move the stairs faster, you need to set up a program or press the Quickstart button. You can adjust the speed of your steps and steps.
For a brief summary of the device, stand on the pedals, hold the knobs, and start stepping. Adjust your app on the screen so you can increase or decrease speed and keep track of your data – such as calories consumed.
4. weight salon
Close your eyes and imagine the weight room. Is this the hall full of tall men who are making heavyweights while making noises? It is possible that such a scene exists in almost all clubs, but the times have changed, and today most people practicing in clubs are just like you. People who do most of the CrossFit or TRX exercises and are less likely to increase muscle mass.
When you are new to the club you really do not need any devices. Your focus should be on learning the exercises that you do with the weights later. Try some of the best weightlifting exercises to get started, then gradually turn them into complete weightlifting exercises. However, it is good to know what options you have when you are ready to lose weight. There are generally two main options:
Devices
The machines you sit on and pull or push a lever are the starting point for many newcomers to the club. “Devices are great for training newcomers for basic performance and power,” says Huffman. They are safe, easy to use (for many people) and less scary than free weights.
In addition, they often fall into orbits that have access to all major aichi groups. If you follow this circuit, you don’t have to think about what your next workout should be. Another advantage of these devices is that the device instruction is usually printed on the sides of the device. But don’t forget to ask questions.
My Huff recommends using a combination of sports equipment. Combined exercises include moving more than one joint at a time using wide-range movements, including chest presses, oars, back slaps and leg presses. These exercises involve several groups of muscles simultaneously.
“Exercises that work alone on one joint are interesting but not effective for combination exercises, especially for beginners,” says Huffman.
The hardest part is practicing using a chair and weight column. The chairs usually move forward and backward, depending on the device. Always look for a handle or button near the seat. You should be able to pull it out, replace the seat, and put the handle back in place.
The weight column works exactly as it seems. A column of weights with a rod that can fit into any weights. To adjust the weights you just have to put the metal rod into each weight you want to lift, just as easily!
free weights
Identifying free weights is easy because you can lift and hold them. Dumbbells, barbells, and kettlebells are the most common examples of weights. But when you start going to the club you do not have to prioritize weight.
Huffman says, “First, master the bodyweight movements. Use weights as a tool to challenge weightlifting movements, not exercise itself. If you haven’t hit 20 squats with the machine, the squat with a barbell will be of no use to you. And if you haven’t made 12 or 15 moves, pressing on the bench doesn’t hurt.
Corisson suggests, “The easier it is for newcomers to the gym, the easier it is to move.” “When the current challenge is reduced, you can add dumbbells and kettlebells or a barbell to the load.
First, start with body movements and focus on the quality of the movements, rather than focusing on the quantity and weight of the weights. “Low resistance and moderate to high reps teach you all the things you need for the first few weeks of a workout program,” says Hefferman. Think about one or two sets of 12 to 20 pieces. ”
5. Try group fitness classes
There are classes in some clubs. Some even offer classes that range from strength training to Zumba sports. “If you are just starting fitness, a group class can be a great way to meet people with similar mindsets and learn new things,” Crawford says. Which app is your favorite?
Crawford says, “Say hello to your instructor before class and let him know you’re new. It is also helpful if you tell your trainer that you have just started exercising and ask if this is the right fit for you. Otherwise, postpone this until the next month when your newcomer is gone. “
6. Follow the club’s customs and practices
The club can be a terrifying place for a newcomer, especially when faced with a lack of awareness of club customs. “Fortunately most” unwritten laws “follow the basic tenets of humility, courtesy and kindness,” says Morrison.
Here are some tips to help you avoid situations that are inexperienced:
• Clean your weights and sweat from the machine after you leave. For some reason this is the first and most important rule on this list.
• Leave enough space around the weightlifters so they don’t think the weights might hit you while lifting or twisting.
• If you need to use the equipment, ask the current user if you can use it jointly or should you go and return after the workout. Don’t forget to let go of muscle size and age.
• Try not to spend too much time in one place or on one device, or allow others to use the device with you.
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