You finally signed up for a gym membership and got all the motivation that you need to start working out. The workout playlist is ready, clothes are in order, but then you hit the gym and you are clueless.
It is not surprising to see at least one newcomer in every single gym who has no idea what to do, and usually goes from one machine to another without literally any idea about cardio, heart rates, warm-ups, and so on.
In fact, working out the wrong way especially for hardcore exercises can be detrimental to your health and can even cause serious muscle and bone injury.
In order to avoid this, try some of the following routines in order to have fun and burn a few calories at the same time:
One of the most common reasons people quote as their reason to join a gym is to put on muscle mass because they think that they are too thin. Of course, putting on muscle mass is a long and tiresome process, and apart from severe exercising, it also requires for the person to eat a protein filled diet that supplies your body with all the necessary calories.
Every person’s body is different and therefore they need workout routines that are tailor designed for them in order to put on more muscle mass. A usual routine in order to put on muscle mass requires good exercises and lifestyle choices including cardio, regular sleep, and giving your body time to heal. Usually, this is combined with an alternative set of exercises including leg days, arm days, crunches for your abs, bench pressing, dumbbell curves, and so on. The basic idea is to have a well proportionate body that has a low fat content.
The sure fire way of getting the best result is to consult with the gym instructor or personal trainer first for letting you know how to start and so you do not end up hurting yourself.
Weightlifting is considered one of the toughest and most brutal sports out there. If you don’t know why, take a brief look at some of the weightlifting clips from the Olympics and you will get a fair idea! Experts suggest that weightlifting can have incredible benefits like preventing insomnia and increasing pain tolerance and stamina of the body. It is one of those gym workout routines that produces incredible results which speak for themselves. Of course, it goes without saying that the primary goal of weightlifting is not increasing stamina or regular performance, but to increase muscle mass and strength.
One of the most important things that experts say that you should keep in mind while lifting heavy weights is the tempo, that is, the rate at which you are lifting the weights. Most gyms have a high tempo rate, which means that one lift takes around 3 to 5 seconds. This can cause injuries in first timers, so it is best to take the guidance of a good coach before doing heavy weights.
Powerlifting is another sport that helps you increase your strength. It basically consists of weightlifting at three various levels like squat, bench press, and deadlift. Initially, you do not need a bunch of equipment, but as you progressively move on to advanced levels, you need essential equipment like the proper kind of flat shoes, high socks, but most importantly, you need the lifting belt and a good pair of wrist wraps because it is pivotal in preventing injuries and muscular sprain.
It is not only bodybuilding but also powerlifting that can help you increase the size of your muscles, but most importantly, it is essential to maintain skeletal health as it puts off the early symptoms of osteoporosis like weak bones and easy fractures because it maintains bone density.
Crossfit is high intensity circuit training routines which combines strength and endurance improvement techniques along with shedding of fat. This is essential for both strength and power. Putting it together means that athletes develop strength endurance. It burns fat like no other. For instance, if you exercise for an average of twenty minutes, your body’s ability to burn fat is sustained for almost double that time.
However crossfit exercises for different individuals have different intensity and various fitness levels based on their age and physical capacities. One of the reasons why crossfit is so popular right now is because the training for it is so versatile, and can be adapted to anybody’s needs. The one major issue with crossfit is that since it is basically a combination of a number of different workout routines, it needs a huge workout space as well as well as newer and better gear. Most traditional or older established gyms do not carry it. This means that searching for a gym which allows crossfit and has special trainers for it can be a little difficult, but with the increasing popularity of crossfit, that seems unlikely.
One of the most widely favored forms of fitness is cardio, as it essentially requires next to no equipment. As the name suggests, the basic aim is to get your heart rate up, but it happens to be so much more than just the warm up stretch that people make it out to be. For starters, it is incredibly good for the heart, and it can prevent chances of an early heart attack or any other related cardiovascular diseases. Not only that, but it can also boost your body’s immune system, which means that it cuts down the recovery time for your body from any injury into half the time that it would otherwise require, and it is also suggested that cardio can help people fight depression.
The treadmill is the first and easiest cardio workout routine that you can try. For starters, you should keep the speed limited and do it for ten minutes, and after that you should increase both your speed as well as the duration of your time on the treadmill. In case you have joint pains or any other orthopedic issues, you can try low intensity cardio workout exercises like rowing. However, the choice is yours, you can try whatever cardio combination works for you.