Benefits of Fitness for Beginners

You who were lazy to exercise suddenly want to try fitness?

Fitness is one of the activities that can maintain your health and fitness. Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine’s Consumer Information Committee, as quoted by WebMD, says that exercise is like a magic pill for you.

There is no denying that many people who regularly exercise fitness experience weight loss. Of course this only happens if the fitness activity is done correctly and regularly. But for those of you who are still beginners, there is no need to go straight to a heavy gym schedule.

“A little bit of the benefits gained from physical activity will drive weight loss and you’ll feel better,” said Rita Redberg, MSc, chairwoman of the American Heart Association’s Scientific Advisory Board for the Choose to Move program.

What should I look out for when I first get fit?

In any sport, keep in mind that it is important for you to be aware of the risks of injury. Don’t forget not to overtrain. As reported by Everyday Health, there are 5 gym tips that you can do for you beginners to avoid injury and can get optimal benefits.

1. Start slowly

“When you’re just starting out in the gym, don’t do it right away 5 days a week, it could be a ‘disaster’ for you,” said 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 gradually once a 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 stretching

Dr. Higgins said, in addition to warming up, do not forget to stretch the muscles before and after doing exercises in the gym. Heating and stretching will reduce the risk of injury while exercising.

“When you warm up, you have to stretch the muscles and hold it for about 15 seconds. You will avoid injury if you do it well and correctly,” he said.

3. Not just one field

When training in the gym, we can do any activity according to the health and fitness targets that we want to achieve. Just like exercising at home or outdoors, you can combine different areas of your workout. So in one day, don’t just do the same thing, but take turns with other activities.

“Don’t keep running every day. You’ll get bored. Try something else and you’ll enjoy it,” Dr Higgins said.

Still said Dr. Higgins, do not forget to do a variety of sports that you can do for body fitness, such as aerobics, strength sports (resistance), flexibility (including yoga), and balance sports. Similarly, when undergoing strength training, do not focus only on one area of the body such as the arms or chest. Pay the same attention to all areas of your body such as the abdomen, calves, shoulders, back, and so on.

4. Know the weight and the right way to use fitness equipment

Most people get confused when they first enter the gym, Dr. Higgins said, 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 by asking will help you avoid injuries caused by yourself,” said Dr. Higgins.

Because they are lazy to ask questions, beginners who immediately start training with the heaviest weights they can lift. Whereas it should start from the lightest first. Dr. Higgins advises against increasing weight first in each week, so as not to get injured and to get the best benefits from fitness.

Most gyms have a lot of officers on standby to help you explain how to properly use a particular tool, while also telling you what it does.

5. Know when it’s time to rest

You might think going to the gym every day is good. Whereas according to Dr. Higgins, we need to rest also to compensate for exercise time, because if there is no rest time, the body and muscles do not have time to recover.

“If you don’t give your body some rest time to recover and improve, your performance will drop and you’ll have a hard time recovering fully,” Dr Higgins said.

If you feel pain or pain after a gym workout (not due to injury), that’s good, because it means your muscles have started to feel the effects. Dr Higgins advises against using painkillers and let them recover naturally.

Mistakes in Sports That Beginners Often Make

It is common knowledge that exercise has a myriad of benefits for the body. With regular exercise, the body will feel fitter and not easily sick. However, be careful for those of you who are just starting to exercise diligently aka beginners, you may be too excited at the beginning of the exercise. As a result, you do not realize that you have made some mistakes that make your body vulnerable to injury. So, what are the mistakes that are often made during sports for beginners? Read on for the following review.

Various mistakes that are often made during sports for beginners

As a beginner, you certainly hope this exercise routine will give you maximum results. However, your plan can be threatened with failure if you make common mistakes during sports for beginners such as the following.

1. Excessive exercise

For those of you who are just starting to exercise, sometimes you get carried away to exercise as often as possible. So excited, you can overdo it.

Be careful, this habit is precisely at risk of making you injured. Experts reveal that most cases of injury are caused by overly perforated exercise. Because, the muscles of the body continue to experience contractions without being given a time lag for rest and recovery.

To overcome this, you don’t have to rush to make your workout intense. Start slowly and understand your own body’s abilities. Avoid lifting too much weight or stretching too hard when your body is not flexible enough.

2. Inexperienced

As a beginner, it’s natural for you to be inexperienced to do any sport, including to start going to the gym. You may also not know how to do the sport. That’s why you need to find out the ins and outs of the sport you’ll choose first.

Take for example, you want to start active yoga but don’t know where to start. Well, ask the expert for help to help you understand the benefits and how to do yoga properly and properly.

Similarly, if you want to start fitness at the gym, you need to consult a personal trainer or trainer first before starting. Thus, you will avoid the risk of injury while exercising.

3. Suspending exercise

“I’ll start sports tomorrow,” is the most used reason when wanting to exercise for beginners. Usually, the phrase is spoken when a person feels lazy and quibbles need a good time to exercise.

The longer you get caught up in procrastinating, the more you’ll never start a workout. As a result, you will not reach the desired fitness target.

The only way to break that chain of laziness is to start a sport today. Choose the right time to exercise, for example before going to the office or afterwards.

If you plan to go to the gym after work, bring sports equipment when you go to the office. Because, when you have to go home to change clothes, you will likely be tempted to sit on the couch and watch your favorite TV show instead of going to the gym.

4. Get bored quickly

It is natural if you feel saturated when you are getting used to exercising. From being initially able to walk on a treadmill for 30 minutes, now the first 3 minutes alone feels like an hour. As a result, you are increasingly lazy to continue the exercise that you have been struggling to wake up.

Steve Ettinger, a fitness expert, revealed to the Men’s Journal that spending too much time in the gym can also make you get bored quickly. According to him, spending two hours in the gym is considered ineffective for exercising and can trigger boredom.

All of that may be a sign that it’s not the right sport for you. So, choose the sport you like so you can live it without any weights.

You can also invite a partner or friend to exercise together to make exercise feel more enjoyable. If you still feel bored, choose other types of sports – such as jogging around the complex – to bring a new atmosphere.

5. Exercise without a plan

One of the most common mistakes made during sports for beginners is not to prepare as well as possible. For example, you’ve managed to get rid of your lazy feelings by going to the gym, but you don’t know where to start.

Basically, a workout without a plan will just be a waste of your time. Again, quickly find out what workout to choose before going to the gym. Set up things that can support a workout atmosphere, such as tuning your favorite music.

If you are still struggling to find the type of sport that suits you, feel free to consult with your existing trainers.

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