Since there have been a few posts on the subject lately, I thought it might be worth posting a few tips for gym newbies. I'm not a trainer, but I work in the industry (designing machines) and I train regularly, so I have a fairly good grasp of exercise physiology.
- When you walk into the gym you may initially feel quite lethargic, especially if you've been in the office all day. If you've got that "can't be bothered" feeling, first sit in the sauna or steam room for a few minutes (hopefully your gym has one - these are great in winter!). Cool down for a little, get changed, have a drink, and then start with weights: slow movements, increasing in intensity, over a period of 10 minutes or so. It doesn't really matter which exercises you do. You'll soon be 'in the zone'.
- A critical aspect of exercise is continuous improvement. Don't just go through the programme your trainer gave you six months ago, over and over. Try to add one more rep, or go up a weight, at each session. Try to run a little faster, or cycle a little harder. Don't get too over-enthusiastic: small increments are fine.
- If you're doing CV, don't do "steady state" exercise, and don't bother with that "fat-burning zone" nonsense. Go intense. The most effective method is to alternate bursts of all-out activity (say, one minute) with a rest period (one to two minutes) at lower intensity. For example, if you know that you can run 0.1km at 14kph - but no further - try alternating 1 minute at 13kph with 1 minute at 10kph, over 1km. There are many different ways you can do this. Use your imagination. Note: choose settings that suit your fitness level, and if you have known heart problems, this may not be for you. Check with you doctor.
- All things considered, weight training gives you the best bang for your buck. Weight-training not only builds muscle (which gives your body an alternative location to dump carbs, if you're eating them) but also gives you a "free" cardio workout. In fact fat-burning persists for a long time after a strength workout, but not so much after a cardio session. That doesn't mean cardio is futile, but do understand the purpose - which is to improve your cardiovascular performance.
- When using weights, use controlled movements. You should not be feeling excessive forces at the beginning or end of the stroke. If you can't control the weight, it's too heavy. If you're on the lightest setting, use dumbbells (most gyms have a smaller range if you need them). Free weights, in general, are a better choice than machines anyway, because they recruit entire muscle groups to perform the work, rather than isolating large muscles in a linear movement.
- Mix it up. If you find that you're not making progress, change your routine. Change the machines that you use, or the way you exercise specific muscle groups, or the way you move from one set to another.
- If it hurts, stop. Never, ever exercise through muscle or joint pain. You'll just make it worse. If you have some injury, try to keep the joint mobile, but don't put extra stress on it until it heals.
- If you are significantly overweight, don't try to do anything other than low-impact compound movements. Don't attempt to run or do dynamic movements (eg., swinging kettlebells around). Focus on your weight loss first (via diet) and as you lose weight, you will be able to do more.
- Don't worry about people staring at you or judging you. Nobody at the gym started off looking like a gym bunny - if they look like one now, it's because they put in the effort ... and they may well have started where you are now. They might not say so, but they're probably rooting for you.
Going to the gym is not about "burning calories" to offset what you're eating. It's about getting stronger and fitter, which is very fulfilling in itself. And you'll see the results in the mirror, too!
), their job is to make it all sound very mysterious so you'll stump up 40 quid an hour. It isn't. In fact it sounds like you're on the right track already.
Correct gym workout for weight loss?
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Exercise Hijack!
