Table of contents:
- What should you pay attention to when you first start out at the gym?
- 1. Start slowly
- 2. Don't forget about stretching
- 3. Don't just one area
- 4. Know the weight of the load and the correct way to use the fitness equipment
- 5. Know when to rest
You who were lazy to exercise suddenly want to try the gym? Wow, that's a great start for you!
Gym is one of the activities that can maintain your health and fitness. Michael R. Bracko, EdD, FACSM, chair of the American College of Sports Medicine's Consumer Information Committee, as quoted WebMD, say that exercise is like a magic pill for you.
"Exercise can really cure diseases such as some types of heart disease. Exercise has had an impact in helping people prevent or recover from several types of cancer. Exercise helps people with arthritis. "Exercise helps people prevent and deal with depression," said Michael.
It is undeniable that many people who regularly work out at the gym lose weight. Of course this only happens if the gym activities are done properly and regularly. But for those of you who are beginners, you don't need to go straight to a tough gym schedule.
"Any little benefit from physical activity will encourage weight loss and you'll feel better," says Rita Redberg, MSc, chair of the American Heart Association's Scientific Advisory Board for the Choose to Move program.
What should you pay attention to when you first start out at the gym?
In any sport, keep in mind that it is important that you recognize the risks of injury. Don't forget not to overtrain. As reported Everyday Health, there are 5 tips for the gym that you can do for you beginners so you don't get injured and can get optimal benefits.
1. Start slowly
"When you're just starting out at the gym, don't jump into it 5 days a week, it could be 'catastrophic' for you," says John Higgins, MD, director of Exercise Physiology at the University of Texas Health Science Center in Houston.
“Start slowly. It would be better if you do it in stages every few days. The recommendation issued by experts today is to do it 2-3 days per week, at least 30 minutes per day. But for you beginners you can do it 1-2 days per week, "said Dr. Higgins.
2. Don't forget about stretching
Dr. Higgins said, apart from warming up, don't forget to stretch your muscles before and after doing exercises in the gym. Warming up and stretching will reduce the risk of injury while exercising.
“When you warm up, you have to stretch your muscles and hold them for about 15 seconds. You will avoid injury if you do it well and correctly, "he said.
3. Don't just one area
When training in the gym, we can do any activity in accordance with the health and fitness targets that we want to achieve. Similar to exercising at home or outdoors, you can combine various fields of exercise that you like. So in one day, don't just do the same thing, but do it alternately with other activities.
"Don't run every day. You will be bored. Try something else and you will enjoy it, ”said Dr. Higgins.
Still said Dr. Higgins, don't forget to do a variety of sports that you can do for body fitness, such as aerobics, strength (resistance), flexibility (including yoga), and balance sports. Likewise, when undergoing strength training, don't just focus on one area of the body such as the arm or chest. Pay equal attention to all areas of your body such as your stomach, calves, shoulders, back, etc.
4. Know the weight of the load and the correct way to use the fitness equipment
Most people get confused when they first enter the gym, says Dr. Higgins, but most of them are just afraid to ask for help.
"If you don't know, ask. In the gym there are many people who will help your fitness program with the tools in the gym, and asking questions will help you avoid injuries caused by yourself, "said Dr. Higgins.
Lazy to ask questions, beginners immediately start training with the heaviest weights they can lift. Even though it should start from the lightest first. Dr. Higgins recommends not increasing the weight first every week, so you don't get injured and get the best benefits from fitness.
Most gyms have lots of staff on hand to help you explain how to properly use a particular tool, as well as tell you what the tool does.
5. Know when to rest
You might think it's good to hit the gym every day. Yet according to Dr. Higgins, we need to rest too to compensate for exercise time, because if there is no time to rest, the body and muscles do not have time to recover.
"If you don't give your body rest time to recover and repair itself, your performance will decrease and it will be difficult for you to fully recover," says Dr. Higgins.
If you feel aches or pains after the gym (not due to injury), that's fine, because it means your muscles are starting to feel the effects. Dr. Higgins advises not to use painkillers and let it heal naturally.
