#1 Find a partner: First of all, you don’t have to do it alone. Drag someone along with you. It could be your family member, a friend or a colleague. You will feel more comfortable as you have someone familiar with you. Not to mention, the added bonus of being able to keep each other motivated. You will obviously make it to the gym when you know that your partner is waiting to workout with you.
#2 Join a beginner’s class: Check the schedule of the gym and sign up for a beginner-level class that sounds appealing. Joining a class for beginners can help if you feel unsure of how to proceed with your workout. Many gyms offer a wide selection of group classes that include yoga, aerobics, step aerobics and dance-style workouts such as zumba. Remember, you’re likely not the only gym newbie in the class. As you exercise in a class, you might feel more confident and even find a future workout partner. Read how zumba aids in weight loss.
#3 Consult a professional: Make an appointment with the fitness adviser of the gym. It could be the manager, head trainer or fitness manager. They will guide you and make a program for you keeping in mind your fitness level and your goals.
The fitness adviser may ask you to do a fitness assessment test before you start. The trainer will take your body measurements and a few simple tests to analyse your physical abilities. Ask for a few sessions with a trainer so you can follow his guidance to understand the routines. Ask the personal trainer everything you want to know about the gym. From knowing how to use the equipment to the correct technique of lifting weights. It’s not to make a fool of yourself or anything, but to avoid serious injury, in the long run.
#4 Workout gear: Dress as comfortably as you can so that you can move easily. Avoid an overabundance of material since you’ll be sweating. Wear tracks, t-shirts with good supporters, and good quality shoes that fit well. Carry a hand towel and a sipper water bottle to the gym. Make sure you keep sipping water before and through your workouts. Also, do not forget to pack your soap or shampoo if you plan to take a shower there after the exercise. Some gyms provide basic toiletries free of charge. Here are 5 common workout wear errors.
#5 Do a good warm up: Always do a good warm up before starting your workouts. As your body is not accustomed to workouts you are likely to get soreness in your body because of the lactic acid build up. Warming up before the gym increases the blood flow in the muscles that can further prepare you for a workout. It also increases the delivery of oxygen and nutrients in the muscles that prevents one from running out of breath easily.
#6 Start slowly: If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It’s better to start slowly and progress gradually. Do not step on the scale too often as it is not going to show you immediate results.
#7 Set goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too unrealistic.
#8 Track your progress: It may help keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt post your workout. Recording your efforts can help you work toward your goals — and remind you that you’re making progress. Here are 8 mobile fitness apps that will help you track your progress.
#9 Eat right: The pre-workout meal should be focused on protein and carbohydrates. Remember to eat at least 60-90 minutes before exercise to allow the body time to digest and make the nutrients available to the body during exercise. Snack on a fruit or drink some fruit juice. The post-workoutmeal should ideally contain a sports drink. It will quickly replace energy stores and replenish the lost nutrients. The post-workout meal should be heavy on protein and carbohydrates. Whey protein powders are ideal because it can be processed and utilised by the body quicker. Here is how you can select a protein powder.
#10 Reward yourself: After each exercise session, take a few minutes to sit down and relax. Reflect on what you’ve just accomplished. Savour the good feeling that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
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