Planning to join a gym? Precautions to take as a beginner
Planning your fitness schedule and trying to hit a gym? Make sure you are familiar with some of the precautions and tips as a beginner. Almost anybody can safely take up walking, and light to moderate exercise, but when we talk about gumming it is a lot more different from others.
Here are some precaution tips you must take care of as a beginner:-
Proper Diet- Your body is your priority and when you work out, you have to keep your body going. This means feeding the body with the right macros and keeping yourself hydrated. Intake of carbohydrates and proteins are must and one should know about meals that should be taken in pre and post-workout.
Be Hygienic- Working out in the gym can be unhygienic so it’s essential to pay great attention to self-hygiene. Fungal infections are most common, so it’s better to maintain some hygiene such as washing hands, using sanitizer, shower after the workout session, and most importantly your grooming kit.
Hire a trainer- As a beginner, you need to know what exercises you should begin with and how to use the machines, a trainer can guide you with it. Trainer monitors you regularly. The easiest way to keep track of the success of the regimen is through daily weight lifting sessions under the watchful eye of a personal trainer. Your trainer can add fresh, tailored exercises to get off the plateau if your progress stalls.
Warm-up and stretching is a must- Performing a warm-up and stretching routine is a vital component of overall good health and fitness, and is highly recommended before and after every strenuous weight training workout. Warming up will raise heart rate and increase blood and oxygen flow throughout the body, preparing the body to stretch.
Always re-rack the weights-It overlaps with gym etiquette but re-racking the weights makes a better environment. Leaving heavyweights on the floor leads to injuries and incidents. Have you ever stubbed your foot on an errant gymnastic dumbbell? Imagine dropping head over heels off a barbell that wasn’t re-racked.
Use a spotter or gym partner- A spotter should be mandatory when lifting heavy, particularly on movements such as the bench press or squats, when you’re potentially under a lot of weight. A spotter will even review your form and make sure you don’t qualify for a big injury and move in until it’s too late.
Keep yourself hydrated- At the gym, you need fluids to balance the lost water, especially during summers when you sweat a lot. Drink an intra-workout or use BCAAs to top up your juice.
Don’t lift heavyweights- It takes time to develop strength and stamina in the gym. When you are a novice who likes to check how heavy you can lift, you are likely to overdo it and fail to use proper form and potentially cause yourself an injury that takes a long time to heal. Find better ways to measure your strength.
Maintain proper posture- Healthy posture helps the bodywork properly and minimizes discomfort and damage to the muscles. Your body can theoretically be in several different places during a workout, whether you are seated or standing. If you add weights such as dumbbells used for strength training or increase the intensity of your exercise to a vigorous level, remember to maintain the proper position.