Contents:
- Medical Video: TOP 5: Gym Tips for Beginners
- What should be considered when first gym?
- 1. Start slowly
- 2. Don't forget stretching
- 3. Don't just one field
- 4. Know the weight of the load and the correct way to use a fitness device
- 5. Know when to rest
Medical Video: TOP 5: Gym Tips for Beginners
Those of you who were lazy to exercise suddenly want to try gym? Wow, that's a good start for you!
Gym is one of the activities that can maintain your health and fitness. Michael R. Bracko, EdD, FACSM, chair of the American College of Sports Medicine's Consumer Information Committee, was quoted as saying WebMD, says that exercise is like a magic pill for you.
"Sports can really cure diseases like some types of heart disease. Sports have an impact in helping people prevent or recover from certain types of cancer. Exercise helps people who suffer from arthritis. Sports help people prevent and overcome depression, "Michael said.
It is undeniable that many people who routinely gym lose weight. Of course this only happens if gym activities are carried out properly and regularly. But for those of you who are still beginners, you don't need to go straight to a heavy gym schedule.
"A little bit of the benefits of physical activity will encourage weight loss and you will feel better," said Rita Redberg, MSc, chair of the American Heart Association's Scientific Advisory Board for the Choose to Move program.
What should be considered when first gym?
In any sport, keep in mind that it is important for you to recognize the risks of injury. Don't forget not to over-train too. As reported Everyday Health, there are 5 gym tips that you can do for you beginners so they don't get injured and can get optimal benefits.
1. Start slowly
"When you start gym, don't do it 5 days a week, it can 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 every few days. The recommendation for 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, besides warming up, don't forget to stretch your 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 your muscles and hold them for about 15 seconds. You will avoid injury if you do it well and correctly, "he said.
3. Don't just one field
When practicing at the gym, we can do any activity in accordance with the target health and fitness to be achieved. As with exercising at home or outdoors, you can combine various fields of your sport. So in one day, don't just do the same thing, but do it alternately with other activities.
"Don't run every day. You will be bored. Try something else and you will enjoy it, "said Dr. Higgins.
Still said Dr. Higgins, don't forget to do a variety of sports that you can do for body fitness, such as aerobics, strength training (resistance), flexibility (including yoga), and balance exercise. Likewise when undergoing strength training, do not just focus on one area of the body just like the arm or chest. Give equal attention to all areas of your body such as your stomach, calves, shoulders, back and so on.
4. Know the weight of the load and the correct way to use a fitness device
Most people are confused when they first enter the gym, Dr. Higgins, 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 asking questions will help you avoid injuries caused by yourself," Dr. Higgins.
Because lazy to ask, beginners who immediately start training with the heaviest burden they can lift. Even though it should start from the lightest first. Dr. Higgins recommends not increasing weight first in every week, so as not to get injured and get the best benefits from fitness.
Most gyms have many officers who are prepared to help you explain how to properly use a particular tool, as well as tell you what the device functions.
5. Know when to rest
You might think that gyming every day is good. Even though according to Dr. Higgins, we need to take a break to compensate for the time of exercise, because if there is no rest, the body and muscles don't have time to recover.
"If you don't give your body a rest time to recover and improve, your performance will go down and you will find it hard to recover fully," Dr. Higgins.
If you feel pain or pain after gym (not because of injury), it's good, because it means your muscles have begun to feel the effects. Dr. Higgins recommends not using painkillers and let them recover naturally.
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