First time to the gym: basic training for beginners

Sep 16 , 2021

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Reinaldo Garcia

First time to the gym: basic training for beginners


If you don't know what to do in the gym or have never stepped on one before, it can seem like a pretty scary space and the following questions may arise. What are each of the machines for? How do I use them? Everyone look at me?

The gym provides everyone with the tools they need to achieve their dream fitness goals.

-Heating
If you are feeling self-conscious on your first visit to the gym, your initial instinct may be to jump straight onto the treadmill or weight machine, however this is a huge rookie mistake.
One of the most relevant pieces of an optimal workout is to warm up correctly. Warm-ups are crucial because they prepare your body for the demands of exercise, loosen muscles, and decrease the risk of injury.

Beginner training

1-Cardio 5 Min
A brisk 5-minute incline walk on the treadmill increases your heart rate and mobilizes your joints.

2-resistance training
Pick a weight that you can lift comfortably for 10 reps. The last reps should be really challenging!
Do 3 sets of 10 reps for all of the following exercises, leaving about 60 seconds of free time between each set.
• Dumbbell lunges
• Extremity press
• Dumbbell shoulder press
• Lat pull-down
• HIIT cardio circuit

3-HIIT cardio circuit
In a HIIT (High-Intensity Interval Training) circuit we speak of contrasting training intervals, which consist of short and intense bursts of exercise (in which you do the highest effort) followed by recovery periods or low-magnitude free time.
For this HIIT, repeat 5 rounds with minimal free time:
• burpees (10)
• push-ups (10)
• abs (10)

4-Stretch and cool down
Stretching and cooling down after a workout is important to prevent injury; it can be as easy as a gentle 5-minute walk on the treadmill.

It is important to remember that before any change in your diet, purchase any product or make any change in your exercise routine, visit your trusted doctor who will indicate the best for you and your health.

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