Exercise injuries can occur exactly when you least expect it
When it comes to rookies, going to the gym might become slightly confusing at first.
Although, at the moment, you don’t even realize the severity of the problem, your body will let you know as soon as you finish your workout session.
Whether you exercise in the comfort of your own home or at the gym, in order to successfully complete your exercises, you MUST never skip this super important step… which is warming up.
A proper warm up should not last for more than 10 minutes, but if you’re that type of fitness junkie who just wants to get into it as soon as he/she step in the gym, 5 minutes should do the trick.
However, the only condition is to conduct your warm up routine in the right way.
Considering that we are talking about beginners, we have to mention that is perfectly natural not to know from the beginning what type of machines you should use, how to warm up properly or what kind of goals you should establish in order to keep yourself motivated.
One thing is certain: you need professional guidance and an extra-boost of ambition to continue without becoming overwhelmed by this new and exciting environment.
…. And, because our job is to come to your rescue, we have created The 5 Unspoken Rules of Warm-Up
If you’re diving into a new fitness program, it’s important to keep these guidelines close at hand for max results.
- Make sure to take a break every once in a while
Try not to push yourself so hard. Take a few minutes off in order to catch your breath.
Although some “experts” recommend an intensive and steady training, the most effective method is to perform a full-body workout and take a one-day break before your next visit to the gym.
- Be persistent!
Most times, we become overwhelmed by those gym junkies or bodybuilders who are so dedicated and all they want to do all day is to pump their muscles, which leaves us wondering how can they be so dedicated?
Experts claim it takes a total of 21 days of getting into it and transform this “chore” into a pleasant activity or even a habit.
Slowly but surely, going to the gym will become a major part of your life and after those 21 days you might become frustrated if your miss out even for one day.
So, no matter what, don’t give up!
- The importance of warming up
Before diving into an intense session, make sure you warm up and perform a few light exercises which simulate the movements of that intense work out that you are going to do next.
By preparing your muscles, you will avoid muscle slides, sprains and other more serious injuries.
Eat before and after working out
For beginners, a consistent meal is recommended both before and after training.
Supplements are also very important, but the right boost energy required before and after working out is best provided by a rigorous rich in proteins and calories meal.
• Control your stress level
Because the stress and fatigue are most of the times borne by the human body, they can end up by slowing or even canceling the effects of your training.
It’s recommended to rest properly and to eliminate, as much as possible, vices such as smoking, drinking and, last but not least, any negative thought.
What you should keep your mind focused on?
If you don’t want to end up quitting after less than a week, make sure that psychologically, you are in a good place.
Consider sport as a major part of your life, which instead of adding more stress, it’s a tool to eliminate the pressure completely.
Discover what you love most when it comes to a workout and try as much as you can to not impose unrealistic targets.