Once you have decided to start your workouts in the gym and step on the gym machines for the first time, you will have a whole world to discover. Although it will be challenging initially, you will be filled with satisfaction with time and progress. Here are five tips for beginners.
1. Have a plan
By plan, we mean a series of goals that you must achieve, be it weight loss, muscle toning, enlargement of muscle mass, increased aerobic capacity, and many others, and so on. Not all people go to the gym with the same goal: you must know what yours is to adapt your training to those achievements. To do this, you must determine if apart from aerobic exercises, stretching, and exercises with weights, it is advisable to carry out some other type of physical activity or sport, such as martial arts, swimming, artistic gymnastics, and many others. You have the entire gym at your disposal; use it.
2. Work a routine of no more than two muscle groups a day
If you are going to the gym three times a week during the first thirty days, divide the muscle groups into the 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 twins. This presents the practical problem of breaking up the three-day routine into more muscles than can fit into the routine. We propose the following scheme:
◙ Monday: chest and triceps
◙ Wednesday: back and biceps
◙ Friday: Shoulders and legs
For each muscle, you must perform three exercises. So … How do you get all the leg muscles to exercise? One solution is to do four leg exercises instead of three: two for quadriceps, one for hamstrings, and one for adductors. We will save the calves and buttocks for when you go to the gym more days.
3. Make use of the presence of coaches and teachers available in the gym.
It is always an excellent investment to pay yourself a private trainer, but the gym staff should be as skilled as the best of them if you can’t hire a personal trainer. We admit that they can’t just dedicate themselves to you as a paid coach would, but they should distribute their time equitably. Don’t forget to introduce yourself, have your height and weight is taken, discuss your goals, and ask for a routine to start your physical activity.
4. Don’t pretend to do months of work in a week.
Nor the number of years in a month: the best weapons for your physical development in the gym are patience and perseverance. The good idea is to have them design a routine for you 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 capabilities and possibilities. Remember that rest is an essential part of your exercise program, in the same way that food is. Try to avoid overtraining.
5. Incorporate aerobics at the end of the session
Aerobics are essential for weight loss, but the best time to do them is after a workout with weights. This is so because glycogen, the body’s energy reserve material present in the liver and muscles, is at lower levels after a weight training session, so aerobics energy will be provided mostly because of body fat that you want to get rid of.