Getting Started for Beginners

Today’s topic as promised is going to be covering tips for new gym goers and beginners that are just getting started out the exciting journey of a healthier lifestyle. So let’s get into to it!

1. Talk to your doctor first– you may be very eager to jump in head first to your new journey and that is great! Hold on to that! First thing is first though, make sure you have clearance from your doctor before starting out any new health regimen, especially if it has been a while since you’ve trained or you are recovering from an injury. Let’s get you set up for success by getting off on the right foot and making sure you can safely start a new routine. Okay? Okay.
2. Bring water– you need to make sure you are properly hydrating your body as you are working out. Dehydration can cause muscle weakness, cramps, fatigue, headaches and an overall feeling of being run down. Definitely not what you are looking for during a routine.
3. Eat something small prior– food does your body good, and fuels you through your workout. The key is to eat something with a fair amount or carbs, protein, and healthy fats to help nurture your muscles. Try to eat 2-3 hours prior to your workout so it has a chance to absorb into your system, but if you need to cut that time down, decrease the size of the meal. This way, you don’t cause stomach cramps and discomfort from working out on a full stomach.
4. Warm ups and cool downs– warm up your body by moving it and increasing your heart rate. Think jumping jacks, walking on the treadmill at a brisk pace, windmills, and other exercises that will move your limbs through their full range of motion. Save your traditional stretching for the cooldown where you will be bringing your heart rate back down. Static stretches include a standing quadriceps stretch, seated toe reach, downward dog, and child’s pose.
5. Don’t compare yourself– when you first walk into a gym and you see nothing but fit people cranking out reps, it can get intimidating and discouraging very quickly. Counter this by changing your perspective, remember that nobody starts out perfect and that everyone is on their own specific journey in their life and that it is likely different than yours. The vast majority of these people are more focused on their workout and may give you a passing glance before getting back to their own thing. Don’t worry about them, you are there for YOU!
6. Take it slow– you’re excited to get started and that is wonderful! However, make sure you start out small and progress slowly. It’s not a race and trying to take on too much, too soon before your body has had a chance to adapt to the new stressors put on to it, can increase your chances of developing an injury. Not good! That can slow down your progress even further and make it harder to reach you goals so err on the side of caution and start slowly. You can always advance when your body is ready. Here, you want to listen very well to what your body is telling you and less of what your brain ‘thinks’ your body can handle.

I hope these tips provide some guidance as you are getting started on your new exciting chapter, if you have any questions, drop them in the comments below! Bye!

Author: Niquole Abram
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