5 tips for beginners in the gym || Dr Abida Sultana

 

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Once you have decided to start your workouts in the gym, you will realize, upon stepping on the facilities for the first time, that you have a whole world to discover and that although the successes you achieve will fill you with satisfaction, you must be alert so that the Don't make too many false steps and don't accumulate failures that later lead you to discouragement and abandonment of physical activity. We are specifically referring to the best way to plan your beginnings in the gym in your beginner stage.

have a plan

By plan we refer to a series of objectives that you must achieve, be it weight loss, muscle toning, enlargement of muscle mass, increase in aerobic capacity and many others, etc. Not all people go to the gym with the same goal: you must know what yours is to adapt your training to achieve those goals. To do this, you must determine if, apart from aerobic exercises, stretching and exercises with weights, it is advisable to do some other type of physical activity or sport, such as some martial art, swimming, artistic gymnastics and many others. You have the entire gym at your disposal; use it.

Make use of the presence of trainers and teachers available in the gym

Paying for a personal trainer is always an excellent investment, but if you can't do it, the gym staff should be as competent as the best of them. We admit they can't just focus on you like a paid coach would, but they should at least distribute their time evenly. Don't forget to introduce yourself, have them take your height and weight, discuss your goals and ask for a routine to start your physical activity.

Do not pretend to do the work of months in a week

Nor the years in a month: the best weapons for your physical development in the gym are patience and perseverance. A good idea would be to have them design for you a routine of three times a week for no less than a month, to go up to four times a week in the second or third month, according to your abilities and possibilities. Remember that rest is an important part of your exercise program, just as diet is. Try to avoid overtraining.

Work a routine of no more than two muscle groups daily

If you will be going to the gym three times a week for the first thirty days, divide the muscle groups into chest, back, shoulders, arms and legs—arms should also be divided into biceps and triceps, while legs should be divided into quadriceps, hamstrings, adductors and calves This presents the practical problem of breaking up the three-day routine into more muscles than can fit in the routine. We propose the following scheme:

• Monday: chest and triceps
• Wednesday: back and biceps
• Friday: shoulders and legs

You will have to perform three exercises for each muscle. So... How to do so that all the muscles of the legs are exercised? One solution is to perform four leg exercises instead of three: two for quadriceps, one for hamstrings, and one for adductors. We will leave the calves and buttocks for when you go to the gym for more days.

Incorporate aerobics at the end of the session

Aerobics is essential for weight loss, but the best time to do it is after a weight-bearing workout. This is so because glycogen, that is, the body's energy reserve material present in the liver and muscles, is at lower levels after a session of exercises with weights, so energy for aerobics will be provided more for body fat, than what you want to get rid of.

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