Effective training for beginners

Joining a Fitness Club will always be an advantage, but doing exercises without proper instructions is detrimental. If you are a beginner, you need to get advice from the experts; they will know what you need to do depending on whether you want to lose weight or tone up your figure.

If you want to lose weight you must do it little by little, do not force yourself to sweat and burn calories like crazy the first few days. You would only make your body ache because you are demanding too much, due precisely to your beginner condition.

Beginners' injuries are something to take care in gyms, especially when they start training without having in mind their physical and medical condition. Everything matters when you start new activities that require a lot of movement and strength.

Instructors know that beginners demand double attention, because the first days are crucial for them to adapt and know their own resistance and strength; your instructor should never put weight on the machines if it is your first time in a gym.

There is a routine for every beginner. Everything will depend on adaptation process and your expectations. There are routines that demand more cardiovascular activity and others that demand more of muscular strength, but this will be determined by the instructors.

 But what is the ideal training routine for you as a beginner? Let's see:

Circuits: this routine can be boring at first, but it is the best way to prepare your body for intense exercise. You must start working on all areas of the body: legs, arms, shoulders, buttocks, with no additional weight, just machines.

Squats: there is no better exercise for legs and glutes than squats. It will all depend on your resistance, but you can increase the number of sets and repetitions little by little.

Static bicycle: this activity does not require too much effort even though it will help you to burn calories and sweat a lot.

Calves: many instructors prefer the stairs to begin with this routine; it is vital to strengthen those areas of the body.

Preheating and breathing between sets: do not forget that before and after, you must take a few minutes to warm-up your muscles by stretching your arms and legs and a bit of walking in circles. As soon as you finish, you should also end up stretching and relaxing your muscles.

Be careful with the technique: every exercise requires basic knowledge to do it right. If you do not do it properly or you do not pay attention to the routine, you can injure and it will not be the instructor's fault but yours.

Beginners should do controlled physical exercise, so the intensity of the exercise will depend on things like the number of repetitions, the number of exercises to be performed, the training time or the amount of weight to be lifted. In this case, do not try to put the intensity above your possibilities, for example, trying to lift too much weight.

Pay attention to all these tips and I promise that the fitness life will be your best gift. See you next time…

Yelitza Coronado