Gym Basics: How to Start Working Out This New Year
This New Year's guide will break down the essential "Gym Basics," offering a straightforward plan for fitness newcomers to confidently navigate the gym floor and establish an effective, sustainable workout routine.
In the new year, you want to try and improve yourself and your health. Starting the gym is a great way to do this, but it can be daunting and scary, especially for beginners. Bodybuilders and complex gym equipment can scare newcomers, making them feel like they don't belong. However, with a few tips and tricks, your transition to the gym and a healthier future will be smooth and enjoyable. This guide will cover Gopal's setting and a simple workout plan to help beginners feel confident.
Set clear fitness goals
It's important to set goals when starting the gym, whether that be weight loss, strength building or just general health. Through using the SMART goal-setting format, you can ensure that your goals at the gym are realistic and doable in the time you have set for yourself, and it helps to avoid any disappointment.
Specific- Here, you need to make sure your goals are not only specific to what you want to achieve but also specific to you personally.
Measurable- To track your progress, the goal that you set needs to be measurable, whether this is by weight, BMI or max heart rate. This way can track your progress and alter your workout routine if you are not achieving the results that you would like.
Achievable- To avoid disappointment or discourage you from the gym, you need to ensure that your goals are achievable. For example, it's not realistic to lose a 10kgs after one month at the gym.
Relevant- It's important that your goals are relevant to what you are trying to achieve. For example, if you want to achieve weight loss, it's not realistic for one of your goals to achieve a certain squat weight.
Time-bound- All goals should be time-bound, as this sets a clear date by which you should have achieved them, and also helps with tracking progress. However, this time span should also be realistic.
Create a simple beginner workout plan
A beginner routine should not be complicated and should be completed around 3 times a week to avoid exhaustion and becoming overwhelmed.
Main workout
- Squats or leg press - 3 sets
- Push-ups or chest press machine - 3 sets
- Lat pull-down - 3 sets
- Dumbbell shoulder press
- Seated row - 3 sets
- Plank - 20-30 seconds
It's also crucial that you warm up and down to prevent muscle soreness the next day and injury. Here are a few warm-up and down techniques.
Warm up: with light cardio, such as walking or jogging on the treadmill or cycling. Also, dynamic stretching is a good way to warm up, such as leg swings or walking lunges.
Cool down: by slow walking or gentle cycling, followed by some light stretching. Ensure that you do not push yourself whilst stretching, as this can cause injury.
Start your journey now!
Now you know some tricks and a basic workout plan, it's over to you! All you need is some workout clothes from affordable companies such as A-Game, and you're all set to go. So, don't be scared and start your journey now!