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Old March 18th, 2008, 11:02   Go To Top / FR Forum Home / #1
RonXL - Male
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Icon1 New to the Gym? Don't Make These Eight Mistakes

Every January the gyms are filled with exercise novices trying to make good on their resolution to get fit in the new year. Such dedication is admirable, but inexperience in the gym can lead to frustration, poor results and regrettably even injury. If youíre an exercise newbie looking to turn over a new leaf, take heed of these common rookie errors and learn from the mistakes of others.

Doing Too Much Too Soon

Itís great to be keen, but jumping from the couch to the treadmill needs to be done with a measure of temperance. Limit your workouts to 30-40 minutes on non-consecutive days for the first six to eight weeks until your body gets used to the rigours of exercise. Your goal during those first few weeks is to create an exercise habit that will last a lifetime Ė not push your body to the limit trying to make up for years in inactivity.

Forgoing the Warm-Up

Skipping the warm-up can have a negative impact on performance. Spend the first 10 minutes or so working out at an easy pace, allowing your muscles and joints time to ease into the workout. Then if you want to take it up a notch or two, feel free to get a good sweat on. A generous warm up makes the middle and end of your workout more enjoyable as your body is primed to work hard. It also reduces the risk of injury associated with pushing your body before itís ready.

Doing What the Other Guy is Doing

Just because the guy with the washboard abs is doing the sit up set to end all sit up sets doesnít mean that itíll work for you. Copycatting somebody elseís workout is never a good idea. Get your fitness advice from a professional, not from the gym floor where good exercise technique is as rare as a low cal meal at a fast food joint.

Muddling Your Way Through

Donít hit the gym without a plan. Take the time to determine your exercise goals for the day and then outline your workout plan. Will you be doing cardio first? For how long and on what machine? What weight training exercises are you going to do and in what order? How many sets and reps will you be performing? Planning your workout in advance makes more efficient use of your time at the gym and allows you to stay focused on your goals.

Enduring

If after a few weeks you still dread going to the gym, chances are youíve chosen the wrong path to fitness. Maybe the gym isnít the right place for you. Try taking a group exercise class or renew your interest in a sport that you liked as a kid like tennis or swimming. Or, consider taking a learn-to-run clinic offered at your local running shoe retailer or community centre. With so many fitness options out there, thereís no need to be stuck doing something you hate. Finding something you love is the key to exercise success.

Expecting Too Much, Too Soon

Exercise is no quick fix. It takes six to eight weeks of regular exercise before you notice any measurable results like a little less jiggle and a little more muscle. In the meantime, revel in the boost in energy and improved sleep patterns that kick in immediately after a workout and be patient when it comes to realizing your long-term goals like weight loss and a more muscular frame.

Getting Too Fancy

You donít need high tech exercise gadgets or complicated workouts to realize your fitness goals. The number one predictor of exercise success is consistency, not complexity. So keep it simple. Go for a walk at lunch, take a yoga class after work and find a way to sweat for 30 minutes or so every weekend. Keep your body busy and youíll be rewarded with all the health and fitness benefits exercise has to offer.

Making it All for Naught

Donít spend an hour sweating off 500 hard to burn calories and then head to Starbucks for a frappaccino and muffin. Getting in shape is a 24/7 commitment that means making better lifestyle choices like saying no to supersizing, taking the stairs not the elevator and choosing salad instead of fries. That doesnít mean you canít enjoy life, just remember that a gym workout is only one step toward your goal of becoming fitter and healthier in 2008.

Source: JILL BARKER
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Old March 19th, 2008, 11:28   Go To Top / FR Forum Home / #2
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Great post Ron! You have probably included the most valid and important key elements to remember for any beginner at the gym.

Rep Added!
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Old March 21st, 2008, 01:30   Go To Top / FR Forum Home / #3
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A lot of the points you have listed here are OFTEN done by beginners. This is a great check list for beginners before they go to the gym

We should have this "featured" on the front page
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Old March 21st, 2008, 22:15   Go To Top / FR Forum Home / #4
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When I started to work out I made some of those mistakes myself Especially expecting too much too soon. That's years ago though hehe
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Old March 22nd, 2008, 14:15   Go To Top / FR Forum Home / #5
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Quote:
Originally Posted by ThreeD View Post
When I started to work out I made some of those mistakes myself
Haven't we all been there and done that? I have for sure.
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Old March 24th, 2008, 15:15   Go To Top / FR Forum Home / #6
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Hey james, I still make mistakes to this day, that's why I hang out here so you guys can help me figure things out

Great post, Ron! I vote for amanda's suggestion, feature this thread!
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Old March 25th, 2008, 18:08   Go To Top / FR Forum Home / #7
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Quote:
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Haven't we all been there and done that? I have for sure.
hehe most of us probably have, if not all of us

PS: Upon request this post has been added to the front page under "featured articles"!
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Old March 28th, 2008, 11:56   Go To Top / FR Forum Home / #8
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Quote:
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PS: Upon request this post has been added to the front page under "featured articles"!
Thanks T!
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