Hi guys.
A happy new year and welcome to what is going to (hopefully) be a monthly blog which will give you bits and pieces of help and advice you will need for your fitness journey. This is my first ever attempt at a blog so like you gym newbies I am a blog newbie!!!
As it is January this month, I have decided on putting something together for any newbies that want to get healthy and fitter for the new year.
Me.
I have been in the fitness industry since October 2014. In the last 11 and a bit years I have amassed a wealth of experience working with all sorts of people helping them reach their targets and where they want to be in life. There is not much I have not come across!!!
New year new me.
So, my first piece of advice is warm up. Always take 5 to 10 mins before training to warm your body up. Warming up is crucial before exercise because it gradually increases the heart rate, blood flow, and body temperature, preparing your muscles for activity by increasing oxygen supply and flexibility which significantly lowers injury risk while boosting performance, coordination, and mental focus for the workout ahead.
Do not go hell for leather!!! If you go to the gym 6 times one week then 5 the next you will soon get bored of being in there which is not good when you start out. 2 or 3 times a week consistently to begin with will help you build the foundations for what you need going forward.
Emotional response
Anxiety and fear of going to the gym are more commonplace than you think. You really are not alone in this and in my experience, there are plenty of people in the gym environment that will help you.
Everyone was a beginner at some point. Nobody steps in a gym for the first time and randomly starts throwing the 50kg dumbbells up. It has taken years of dedication for people to get where they are so if you are starting with the smallest weights in the gym, it does not matter, you are there and trying to improve yourself just like everyone else in the gym is.
Workouts
Next thing is to keep things simple. As a PT I find that simple is always best. Especially if you are getting used to an unfamiliar environment and new patterns of movement for your body. Also, a lot of people seem to forget that your only competition is yourself. Everybody is built different therefore do things at your own pace. Just because the person next to you can do double or even treble what you are it doesn’t mean you have to keep up with them. This kind of ego lifting can lead to injuries and having months off the gym!!! If you want to try heavier by all means do however ask for a spot if you need to.
Help in the gym.
Never ever be scared to ask for help from anyone!!! Other members, Gym Instructors and PTs will always be willing to help and offer bits of advice. In fact, that scary big man/woman in the weights area was once on the very same place that you as a beginner are now.
Personal trainers
My area!!! Always arrange to meet a PT and put them through an interview process to see if they can tailor your needs. Always question and push them, do your due diligence, you would not just buy a car from a salesperson without checking it first. Also, it can be an expensive investment, so you must make sure you get you moneys worth!!
Rest and recovery
As important as a warmup is a cool down. Stretching out after a good workout helps flexibility and range of motion, reduces tension in the muscle, boosts blood circulation for better recovery, and helps in returning your body to its natural state lowering the heart rate and blood pressure. DOMS (Delayed Onset of Muscle soreness) is still always a possibility. A lot of people that experience DOMS oftener think that it is an injury when it is just the muscle recovering so, please do not panic.
Concluding thoughts
Starting the gym is one of the best decisions you can make for your health and confidence. Take it slow, ask questions and be proud of yourself for beginning.
RJL Fitness 