Are you someone who avoids fitness because they don’t know how to use the equipment or are you worried?
Let’s start this year by going confidently to the gym!
Here is an easy guide for anyone (both men and women) who wants to follow it.
You need to warm up first!
Take a mat, sit down and do some simple exercise.
You can also calm yourself by doing something you feel familiar with (my generation often remembers exercising at school).
Below are some great suggestions:
- Door heating: Stand up and slowly make circular head turns in both directions. Hold the head on each side after a few rounds.
- Back warming: Relax the muscles in the upper back by stretching your arms wide and then crossing them on opposite sides.
- Heat your calf muscles: Stand up and place one leg in front of the other. Slowly bend the front foot, keeping the back foot straight with the heel on the floor. Repeat on the other side.
- Thigh muscle warming: Hold on to something for balance and while standing, grasp one ankle and gently pull back until you feel a stretch in the hips. Repeat on the other side.
When warming, emphasize joint and muscle movement, not so much stretching. Stretching is a priority for cooling down at the end of a workout.
Warm up with cardio equipment
A bicycle ergometer, treadmill or cross-trainer are great places to start a simple cardio.
Spend no more than 10 minutes at constant heat. If you need help with your workout, your fitness staff is usually happy to help you get started.
After warming up, go to the free weight zone.
Get a set of dumbbells that fit your fitness level and do a few exercises for your upper body.
If in doubt, always choose less weight – performance is more important and more efficient (especially for beginners) than weight.
Here is an example series for beginners:
- 15 dumbbell pushes;
- 5 folds from the biceps stand;
- 15 dead drafts.
Repeat as many times as needed and increase as you become more confident.
Back to the cardio equipment!
Spend 20 minutes doing an interval workout that includes intense exercises for short periods, followed by rest periods or lower intensity exercises.
Try to use manual tuning instead of using a pre-selected program as it will give you confidence in the equipment.
For beginners, work hard for 30 seconds and rest actively while walking or maintaining a much slower pace for 30 seconds.
Use the appliances
If you are a fitness beginner, the squat device is a great place to start. Make three sets of 10 squats using light weight.
Other appliances that should not be underestimated are the chest press and the leg press.
Relaxing after workout
It’s time to go back to stretching for relaxation (cooling).
Hold each stretch for at least 20 seconds.
Be creative and come up with your favorite stretching practice. Do what you feel is best for your body. Focus on stretching the muscles that you used most intensively in your workout. This will also reduce the chances of muscle fever.
For both nutrition and fitness, it is advisable to use the services of a trainer for maximum efficiency.