If you are someone who makes a New Year’s resolution to join the gym every year but it’s all in vain, you aren’t the only one! It’s one thing to mentally prepare yourself to adapt a healthy lifestyle and workout religiously, while it’s another thing to get yourself to it!
Making the effort to go to the gym as many times as possible in a week and following a routine meticulously will allow you to see the results over time. At first, it is natural that you will feel demotivated, and you feel that you see no results in the way you look. As time passes, you will begin to feel more refreshed, active and you start looking forward to working out and achieving your fitness goals. Prepare for your new fitness journey with our expert tips below.
How to Start Going to The Gym – Basics
When you visit the gym for the first time or are returning to it after a long break, it can feel nerve-wrecking. You need not worry about anything as gym staff are aware of this and will work towards making you feel as comfortable as possible. Gym personnel will take you through the gym’s basics, so you are well versed with the facilities and the below etiquettes:
- Carrying a water bottle and staying hydrated during and after workouts.
- Carrying a towel with you, so you can wipe machinery after use.
- Putting weights away after use.
- Ensuring warmups are done before you begin your session
Always ask questions or address your concerns with the gym staff, since they are there to provide you with their guidance and expertise.
Tips & Tricks to Use the Gym
Apart from following gym etiquette, you can work towards getting the most from your workouts. Follow the below tips and tricks, so you can stay comfortable and enjoy working out through your session.
Off-peak hours: Gyms can be surprisingly crowded during peak hours, typically before 9 am and after 5 pm, as many try to fit their gym sessions into their workday. While you can still complete your workout during busier periods, you may have to wait for popular workout equipment. A noisier gym could also make certain workouts that require concentration, such as yoga or deadlifts, a little more challenging and distracting. So, keep this in mind before going to the gym during peak hours.
Or inquire with the gym staff about the least busy times, so you can visit the gym during those periods of time. You may also consider enrolling in 24-hour gyms, so you have more flexibility while going to the gym.
Set a goal and create a schedule: It's likely that you have a certain objective in mind, be it losing weight or just getting fitter. Devise a realistic workout plan that not only allows you to measure your goals but can also be achieved in the specific period. Seeking a second opinion from a gym employee is a smart idea, and you might even learn some useful tips on issues outside of the gym, including maintaining a clean, manageable diet.
To get the most out of your time spent in the gym, plan your fitness goals carefully in a way that ensures you can target all muscle groups and parts of your body.
How to Use Gym Equipment
Take the time to check out and understand the different gym equipment and find out which will help you achieve the goals set. Ensure to read the instructions stuck to the machines, so you know how to maneuver them or turn to gym professionals, if you have any questions.
For a quick overview of the most common gym equipment, you can refer to the below:
- Treadmill – This is a walking/running machine for cardio, where you can adjust the pace and inclination to your needs.
- Elliptical cross trainer – This machine works the upper and lower body in tandem and acts as a low-impact alternative.
- Rowing machine – This machine emulates rowing motion, offering a full-body workout and focusing on building your core.
- Exercise bike – This machine enables you to do cardio while being seated, with a focus on your leg muscles. You can adjust resistance depending on how smooth or intense you want the workout to be.
There will also be a range of equipment in the resistance area, predominantly for muscle building and toning. You can go through the workouts below:
- Chest Press - Dumbbells positioned at 45 degrees to the body, while laying down and pushing weights upwards. This works your chest, shoulders and arms.
- Chin and Pull up - Grab a hanging, horizontal bar and pull yourself upwards so your chest reaches the bar. It’s a bodyweight exercise to strengthen the upper body.
- Bicep curl - Standing dumbbell lifts with both arms, bringing weights up to your shoulder by bending your elbows.
- Leg Press - Sit on the leg press machine and place your feet on the footplate, with your knees bend at roughly 90 degrees and push the footplate upwards by extending your legs (you don’t need to lock your knees). This strengthens your major leg muscles.
- Cable machine - Take hold of the handles, facing away from the machine and step forward until you feel the tension in the cables. Push the handles out in front to complete the reps. This provides constant tension during your lifts and offers a more challenging workout.
What to Wear to the Gym
It is imperative to understand that the most comfortable sportswear or activewear doesn’t always have to be the most expensive, or towards the pricier side. The most important aspect is comfort, which means tight-fitting, breathable, and comfortable material; everything else is an add-on. If you’re going to join specific gym classes such as yoga or boxing, find out what you need to bring and what the gym offers to ensure you have everything you need before you engage in the sport.
Look out for the following features in your sportswear:
- Moisture-wicking: Look for breathable sportswear, usually made from cotton, polyester or spandex. This means you’ll be able to stay cool during your workout without getting too hot due to heat and moisture management.
- Many sports clothes come with moisture-wicking material to keep yourself dry and comfortable. This means your sweat is wicked away from your skin via tiny fibers and drawn to the fabric's exterior, keeping you dry as the moisture moves outside and evaporates efficiently.
- Mobility: Sportswear usually provides a full range of movement. Ensure yours offers the adequate amount of mobility you need to work out in comfortably for all exercises you’ll be engaging in, like weightlifting, machinery, or even less intensive workouts such as Pilates or yoga.
Your bottoms or sports pants that you invest in will be important here too. Think about investing in bottoms fitted with elastic waistbands. This includes gym shorts, jogging pants, tracksuits, or yoga pants that provide maximum freedom of movement and are adjustable to ensure you find your perfect fit.
Footwear: Your footwear will heavily depend on the kind of exercise you’ll be doing. For cardio, aim for running shoes, while an exercise bike won’t need much support or protection. Try and opt for footwear for weight workouts that offer ankle and arch support.
Whether you are new to the gym or starting the gym again after a long gap, there’s no better time than now to start your fitness journey. For a little extra help, consider a personal trainer and keep track of your progress, whether it’s via an app or simply noting your time/weights and reps. Remember to take your time to mix up your training to stay motivated!
