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Train for the first time? This is all you need to know

So you decide to play again. Or maybe you are practicing for the first time. Anyway, congratulations! Exercise has many benefits for your mental and physical health. And if you do it right, exercise can be an effective and enjoyable form of self-care. That can be one of the most enjoyable parts of your day after a while.

Even so, someone gets tired easily. The fitness industry is very large and there are many unknowns. With all the sales modes and programs, it’s hard to know where to start. But everyone in the salon seems to know exactly what they are doing. Sporty headphones and modern training equipment, the rest of the fitness runners look confident and get together.

You might be full of questions and not sure who to ask. How often do you have to exercise? Which routine should you try? What should you do when you start giving up?

As a group fitness trainer who teaches HIIT, strength and kickboxing, I have met many people like you – people who are trying to get started in the gym but don’t know exactly how to do it. Since 2015, I have taught group fitness classes to participants of all ages and fitness levels when I received my AFAA certification. I myself have a very personal experience with fitness. With that in mind, here is an overview of everything you need to know before you start exercising.

1. Get the right teeth

If you have never exercised (or if your sportswear is around 1983), you may not have the shoes and clothes you need for successful training. Buy comfortable shoes and clothing that will help you move freely. Avoid tight or uncomfortable clothes if you feel more confident. Think about modes in functions. If you are fashionable, you will feel good thanks to prints that attract attention. But if not, remember: no one in the salon will be careful so you don’t wear it. The only person who criticizes your clothes is you, especially if your mind is always jammed. Maintain confidence for another day; Let the only challenge for your first return to the gym be a physical task.

Do not be afraid

Yes, it’s easier than done. You are surrounded by devices that you cannot operate (more tips later), and the installer staff enters the gym floor. But don’t be put off by the six-packs of stone motifs and personal trainers. There is nothing about your fitness that makes you less valuable; There are no requirements regarding images for movement. If someone thinks less of you because you don’t have a stomach injury, that’s the problem – it’s not your problem. The hardest part of dealing with the threat of fitness is the first two visits. Before you realize it, you will feel good and relaxed.

You should skip the training schedule

Especially if you practice as part of your New Year’s provisions, you may have a strict plan that you want to follow every week. So what happens if you miss it? The problem is not you – that’s the plan. “Most of the new year’s fitness challenges leave no room for waves and currents of life,” said Caitlin Corradino, a certified group fitness instructor and co-founder of F.I.T. 4 Whatever is charitable and offers affordable and community-oriented health programs. “Your training must be maintained where your energy level is on a certain day, which means that your training may have to be different from what you or your trainer originally planned.” In fact, many healthy, physically fit people lose the exercise they are doing “Generally reasonable, normal and good, do not follow the same routine every week,” Corradino said.

Stay hydrated

Use a water bottle and make sure you drink water throughout the session. You may need more hydration than usual when you exercise, because you lose water in the form of sweat. In addition, your body needs water to function effectively. If you don’t drink enough water before or during exercise there is a risk of muscle cramps and fatigue.

Always fire

If you attend a training course or try online videos, chances are you will warm up during training. But if you plan your own training, that might not be the first thing you imagine. Warming up is important! Your muscles are supplied with blood so that they receive the support they need to work the way they want. Increase your heart rate gradually through dynamic warm-up with several muscle groups. Do jogging or do some simple exercises for weight. Preheating helps prevent injury and maximize efficiency.

Make sure you stretch

It doesn’t matter if you try to be flexible or not. After exercise, you should always take the time to stretch your muscles. Why? First, it increases your freedom of movement, facilitates training and prevents injury. Second, it helps restore muscle tone. If you leave the gym without stretching first, you will pay tomorrow if you find it more difficult. These easy routes are a good start.

Don’t stick to something you hate

People sometimes talk about movement, as if it was a punishment or something that had to be borne. But this way of thinking about sports is really unhealthy. Sport must be something that contributes to your life and makes you feel good – not something you experience with difficulties. If you think you hate sports, you might not choose the exercises that you like, or practice for the wrong reasons. Doing exercises that you hate is stressful and worsens your happiness. And good luck with your health. Believe in the fact that there are exercises that will be fun for you. You might not have found it yet!

Try new things

Try different types of size exercises until you find a match. There is more to be found than just dumbbells and elliptical trainers. Get lost and try some new, more interesting forms of fitness such as dance fitness, Pilates or whatever appeals to you. They all have health benefits. Remember that exercise must enrich your life and not reduce it. Find a form of fitness that you truly enjoy!

Don’t overdo it

There is a myth that you only need one rest a day and a week. Although this might happen to some people, this isn’t true for everyone – and certainly not if you are accustomed to not exercising at all. On the trip you might find that you can exercise more often. But be careful at the beginning. Give your body enough time to rest and recover. If not, you can burn yourself and give up completely or hurt yourself by not doing it. Record the intensity of the training in addition to the number of training days. Exercises like Tabata and other HIIT forms can be fun and beneficial, but don’t do this exercise more than a few times a week. They need more time to recover from other movements that are less intense. Some signs that you need more rest are fatigue, excessive pain, constant thirst, feelings, fear of exercise and high levels of stress and irritability.

It’s okay to ask for help

If you don’t know how to handle the device, just ask! Often there are personal trainers and other fitness experts at the fitness center that surrounds the floor. Go to one of them and ask for their help in using the equipment – they really don’t mind. And it’s better to have help than to do something wrong and get hurt.

Check on your motives

Why do you keep working? Is that for weight loss? Is it because you are embarrassed because you are not fit? In this case, you might not want to continue. Concentrate on how you feel in sports. If you do it right, you will probably feel good – you will feel energized, happy and as if you take care of yourself and your body. Your body feels better when used, moved and stretched. You can get mental clarity or feel better. Focus on these benefits. Focus on the reasons you practice, how you feel today – not after three months, when you expect to lose five pounds. This change in thinking will make a big difference in how you feel during and after practice.

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