Sports
Just Joined a New Gym and Don’t Know Where To Start?
Fitness trainer and columnist helps newbies get a leg up.
Working as a fitness trainer, I meet a lot of people who have just joined a gym for the first time or haven't worked out in years. Getting started the right way will ensure that you have a safe, progressive and enjoyable experience.
Muscle soreness is part of exercise, but you don't want to hurt yourself. When getting started, hop on a treadmill, stationary bike, or elliptical and do a cardio warm-up. This will increase your heart rate, which will in turn increase blood flow, making your muscle more elastic. The more elastic your muscles are, the less likely you are to get injured.
The next step would be stretching. There are two simple forms of stretching that should be included in every workout: dynamic stretching and static stretching.
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Dynamic stretching is done following your cardio warm-up and before strength training, which includes free weights, machines and resistance training. A dynamic workout is performed without heavy resistance or weight and is used to prepare your body for strength training or other activities. Basically, you are stretching while moving and pushing your range of motion. Some examples of dynamic stretching are: high marches (hips/quadriceps), inch worms (core, hamstrings) and windmills (shoulders).
Static stretching is a stretch-and-hold activity, unlike dynamic stretching, where the goal is continuous motion. A static stretch should be performed on a muscle following a strength training or cardio workout.
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A static stretch should be held for a minute and without pushing your muscles to the point of being painful. Some static stretches are a groin stretch (hip abductors), torso rotations (core), or a simple toe touch. To stretch out the shoulders and lats (latissimus dorsi), hold a towel over and behind your head, allowing it to hang along your spine. Grab the other end with your opposite arm and gently pull downward and hold.
Warming up and properly stretching is a great way to prevent injuries and get the results you want from your workout. It only takes 10 minutes before your workout and five minutes afterwards, but it could save you weeks of discomfort.
Do you have questions about your workout routine or don't know where to start? Send me your questions at bduner@yahoo.com.
