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.