Gym Advice for Beginners: How to Workout and Stay Safe

You may want to get started on a wellness programme, but jumping right in without following any advice for beginners can seriously impede your progress, and potentially put your overall wellbeing at risk. Fitness expert Asha Das comments, ‘Many people have opted to go to the gym for a workout. This is an excellent way to start sweating. You have many exercise machines at your disposal and even a trainer to guide you through a schedule. But, many newcomers fail to follow fitness tips for gym beginners. Gym tips for beginners are imperative in helping you tap into your potential and make the best use of your workouts. These also ensure that you are not doing anything wrong. Simple mistakes can make serious consequences. It can also hinder your body from getting the best results from the exercise programme.’ So how do you start exercising in a safe way and get the most out of your workout?

 

1. Take Safety Precautions: According to Das, ‘The first thing to do before joining a gym is to ensure that you are able to perform these exercises. Answering the Physical Activities Readiness Questionnaire (PAR-Q) or consulting your doctor before joining the gym may help.’

 

2. Have the Right Gear: ‘The first among fitness tips for gym beginners is to have the right gear for exercise,’ says Das. ‘Wear proper training shoes and clothes for a gym workout. The wrong gear will hinder your exercise and can even cause injury.’

 

3. Talk to Your Trainer About Everything: Das points out, ‘Among gym tips for beginners, one of the most important ones is to let your trainer know of your limitations and medical conditions if any. He will then be able to arrange your training to help you without stressing your body.’

 

4. Be Consistent: ‘Be consistent with your exercises,’ Das instructs. ‘Your trips to the gym should be regular, preferably seven times a week. Consistent efforts will help you reap the benefits.’

 

5. Don’t Neglect Warm Up Exercises: ‘Many people tend to run to a machine as soon as they enter the gym and start sweating,’ says Das. ‘But this is harmful for your body. Among fitness tips for gym beginners is one to do some warming up before exercising.’

 

6. Mix Up Your Routines: Das notes, ‘We know many people who seem to be in love with the treadmill. They will stay stuck on the treadmill till they leave the gym. Mixing up your exercise routines is another among fitness tips for gym beginners.’

 

7. Keep Your Body Hydrated: ‘Among gym tips for beginners, another one is to stay hydrated,’ Das suggests. ‘You are driving your body to do a lot of unaccustomed exercises and this will cause the body to lose fluids. Keep sipping some water between exercises.’

 

8. Do Not Slouch: Das advises not slouching ‘while doing any of the exercises. Keep your body straight and look ahead and not at your feet. Relax the shoulders and take deep breaths if you find yourself slouching.’

 

9. Know When it’s Time to Stop: ‘Gym tips for beginners include knowing when to stop,’ Das warns. ‘Listen to your body for chest pains or shortness of breath during exercise. If this happens, you should stop exercising. Increase your workout length over some time.’

 

10. Don’t Forget Your Cool down Sequence: Das points out, ‘Like warm up exercises, cool down exercises are also required before you stop your workout for the day. These exercises are designed to relax and soothe your muscles after a vigorous training session.’

Categories: beginner, beginners, body, das points, exercises, fitness tips, gym beginners, gym tips, hydrate, nbsp, Tips, Warm-Up

Get into Kettlebell Training with These Kick-Ass Moves

Kettlebell training can do a lot for your wellness, but how do you get started? We’ve got some kick-ass kettlebell moves to help you incorporate kettlebells into your fitness routine. To ensure you look after your wellbeing, we recommend aiming for three to five sets of 10-30 reps with good form (unless we specify otherwise) – and it might be a good idea to start with a trainer or kettlebell aficionado!

 

1. Two-Handed Kettlebell Swing Targets: This move works your shoulders, back, hips, glutes, and legs. According to fitness expert Laura Schwecherl, ‘This exercise is all the kettlebell rage! Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body — but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips (not the arms!) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps.’

 

2. One-Handed Kettlebell Swing Targets: Like the two-handed swing target, the one-handed swing target works your shoulders, back, hips, glutes, and legs – but it’s more of a beginner-intermediate move than just for beginners. Schwecherl notes, ‘This movement is the same as the two-handed swing, except using only one hand at a time! Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10-12 reps with each arm.’

 

3. Two-Arm Kettlebell Row Targets: Again, this move is beginner-intermediate and targets your back, arms and shoulders. ‘Grab two kettlebells for this one,’ Schwecherl instructs. ‘Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights [and] repeat for 12-15 reps max.’

 

4. Kettlebell Figure-8 Targets: This move is more for the intermediate kettlebellers, and works your arms, back and abs. Schwecherl outlines, ‘Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)’

 

5. Kettlebell High Pull Targets: If you want to work your shoulders, arms, glutes and legs, this is the move for you. ‘Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart,’ says Schwecherl. ‘Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10-12 for each arm.’

 

6. Kettlebell Front Squat Targets: This move targets your legs, glutes and back. Schwecherl details, ‘Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!)’

Categories: arm nbsp, beginner, beginner intermediate, bit wider, core engaged, elbows close, handed swing, hands keeping, hips glutes, intermediate, kettlebell training

Want to Become a Runner? How to Get Started With Running

Running is one of the best things that you can do to help improve your fitness. It is also massively beneficial for your wellness and wellbeing, as it can increase your bone density, strengthen your cardiovascular system or clear your mind.

 

In order to avoid burnout or injury, however, you need to start slowly. Before starting any kind of running programme, the first thing you should do is get fitted for some supportive running shoes, from a good running store. Grab a stopwatch, too, so that you can track your time the first time that you go out running. If you do this as a routine, whether it is outside or on a treadmill, you will build up an idea of your running speed and endurance and this will give you something to work forwards with and improve.

 

Start slowly, with a walking and running programme. For the first minute of your workout you should also focus strongly on form, without worrying about how fast you are going. Roll back your shoulders and concentrate on them being back and down, drawn away from your ears. Keep your arms swinging in an even motion. Ensure that your head is up, and that your hands are relaxed as they swing by your sides. Walk for 30 seconds and run for 30 seconds as you ease your way into the exercise.

 

As you get a bit more into your rhythm, ease into running for one minute and then walking for a minute. You will find your stamina increasing. Make sure that you breathe in through your nose and then out through your mouth. Try counting silently while you breathe, such as in for two counts and out for two counts to help you maintain a steady pace.

Categories: beginner, ease, minute, nbsp, runner, Running, running programme, seconds

A beginner"s guide to Yoga

Yoga is an ancient art and one in which many people feel anxious about starting, due to the many positions and techniques involved. While it is a complicated exercise, there are positions which anyone can do and which are easy to learn. If you want to learn yoga from scratch, it’s best to start off with the simply meditative poses to begin with, before building up to the more complex poses – this is the way it has been taught for centuries, so you will be following the techniques of thousands of years worth of yoga teachers. Once you have perfected these movements, you can then progress to more advanced stages of yoga for the therapeutic gains that yoga can offer. Don’t be put off if you find that these simple poses are difficult to begin with – it’s just a case that your muscles are not flexible enough at this stage, but this will improve with time. For this reason, it’s advised that you warm up your joints and muscles beforehand to make the poses more easy to perform.

The Sun Salutation is a common position associated with yoga and is a Surya Manaska method for people who have never performed yoga before. This is a simple and easy-to-perform workout which uses a combination of energy, form and rhythm. The Sun Salutation stimulates your neuro-muscular system and keeps the balance between your body and mind. You should practice this for at least 15 days before moving on to other meditative postures.

You begin by standing with your palms folded in Namaskara Mudra in front of your chest, keeping your feet closed together. Keep your breathing normal and try to relax, in order to calm your mind.

The second position involves raising your hands upwards whilst keeping your palms in the same position, so that your hands are now touching your ears – now stretch your hands and abdomen upwards as far as you can, inhaling as you do so.

Bend forward and keep your palms at the side of your respective feet, making sure that your forehead is touching your knees and exhale.

In the fourth position, you need to sit down on your toes and push your right leg backwards – this will mean your left leg is automatically in front between your palms. Look straight ahead as you do this and inhale, as well as raising your head a little.

Take your left leg back, which was in front of you, then raise your hips upwards, making them align with your head – support this action with your hands and exhale, remaining calm all the while.

In the sixth position, you can now lower your body with the support of your palms onto the ground, ensuring that your knees, head and chest are touching the ground. If you can, try to hold your breath here before moving on to the seventh position.

Keeping your waist lower and raising the upper parts of your body, keep your hands straight and inhale again. The breathing techniques in yoga are important to balance the body and mind, and to maintain a sense of calm.

Bring your head down to the ground and raise your hips in a V-like shape, looking towards your heels and exhaling. You can then move on to repeating the previous movements, like so - for the ninth position, repeat the fourth pose and draw air in. In the tenth position, repeat the third pose and exhale. Repeat position number two and inhale, before returning to the initial pose and breathing normally once more.

Yoga is a complex art, but this is a relatively simple workout which can revitalise you in the mornings and improve your flexibility before moving on to more advanced poses.

 

Categories: beginner, Breathing, flexibility, yoga