We all have some health goals that we wish to tick off from our bucket lists. For some, the goal is to shed those extra calories, for others, it might be to gain extra kilos and get in shape, while some just wish to maintain their good health. Whatever your goal may be, you must balance the role of exercise and a good diet in your life. If you are planning to begin a gym routine for your health and it’s the first time you are doing so, then hear out from us for some gym tips for beginners.
The first day at the gym may make you as nervous as going to college on Day 1. If you are wondering “What should I do at the gym first time?”, take a deep breath and read on. Health Shots got in touch with Dr Shuchin Bajaj, an internal medicine specialist from Ujala Cygnus Group of Hospitals, to understand some tips for gymming for first-timers.
Gym tips for beginners from an expert
Working out in the gym isn’t as easy as it seems. Here are some tips that can make your workout experience more fun and your goals easy to achieve.
1. Set realistic goals
“Kickstart by setting small and achievable goals and aligning them with your fitness level and aspirations. Whether it’s losing weight, building muscle, or improving overall fitness, having clear goals will keep you motivated,” suggest the expert.
Start small. When we have bigger health goals as our target, we feel overwhelmed thinking that we have to make drastic changes and take big steps to pace towards our goals. So, we must learn to take the next small step that adds up to our big results.
2. Consult a professional
Before starting any exercise program, it’s advisable to consult a certified fitness professional. They can assess your current fitness level, help you set realistic goals, and design a workout plan tailored to your needs and abilities. You should also ideally get a health checkup done.
3. Start slow
The expert suggests starting slow because it’s important to ease into your gym routine to avoid injuries and burnout. Begin with lighter weights and lower intensity exercises, gradually increasing the intensity and duration over time.
4. Focus on proper form
“When performing an exercise, prioritize proper form and technique over lifting heavy weights. This not only reduces the risk of injury but also ensures you’re targeting the right muscles and maximizing the effectiveness of each exercise,” shares the expert.
Also read: HIIT workouts for fat loss: Burn calories with this high-intensity workout routine
5. Warm up and cool down
Always start your workout with a dynamic warm-up to prepare your body for exercise. This can include light cardio, stretching, and mobility exercise. Similarly, cool down with static stretching to help your muscles recover and prevent stiffness.
6. Stay hydrated
Keep yourself hydrated by drinking ample water before, during and after a workout. Dehydration has a negative impact on your performance and affects your overall well-being.
7. Listen to your body
“Pay attention to your body’s signals. If you experience pain, dizziness or shortness of breath during exercise, stop and seek medical attention if necessary. Pushing through excessive discomfort or ignoring pain can lead to injuries,” adds the expert.
8. Mix it up
Doing the same workout daily can be monotonous. Avoid boredom by incorporating variety into your workouts. Try different techniques, equipment, and classes to keep things interesting and challenge your body in different ways.
Remember, everyone starts somewhere, and progress takes time. Stay committed, be patient, and enjoy the journey towards a healthier and fitter you!