top of page

New Year, New Gym: Tips for Beginners

The start of a new year often brings renewed purpose, and getting fit is on most people’s resolution lists. In fact, 52% of young adults plan on dedicating more time to physical fitness following the pandemic. To newcomers, the gym can be a daunting place, but with the right guidance and a sizeable dose of willpower, it can become a welcome addition to everyday life. Read on to uncover useful tips for making the most out of that shiny new gym membership.  

Get the gear

  Comfort should always come before style in relation to gym attire. It starts from the feet up – a well-fitting, supportive pair of training shoes is a must, particularly for treadmill users. The rest of the gym wardrobe should feature lightweight, breathable clothing that is strong and stretchy. Moisture-wicking fabrics are ideal for remaining cool and comfortable during a vigorous workout.    

Try everything

  A new gym membership should always start with an orientation session. Getting a staff member to demonstrate all the machines and equipment is essential. From there, it’s simply a case of giving everything a go and deciding what to include as part of a regular workout. A bit of practice is all it takes to gain confidence and get the most out of the apparatus on offer.  

Create a routine

  Making trips to the gym as routine as possible is the key to success. Booking slots in the weekly calendar will help eliminate indecision and increase accountability. Logistically speaking, before and after work makes the most sense. Gyms do tend to be busier at these times though, so if lunchtime slots are a possibility, that could be a good alternative.  

Find a buddy

  A gym companion will provide much needed motivation and accountability. Aside from offering moral support, friends can share exercise ideas, techniques, and more. It is a good idea building relationships with gym staff too. After all, they are the resident fitness experts and know all the equipment inside-out.  

Develop a workout plan

  Once the routine is set, it is time to devise a workout plan. It can be difficult to know where to start, so gym-goers should focus on achievable goals and take it from there. It is always worth getting advice from a

personal trainer

or physiotherapist – they’ll be able to suggest appropriate exercises and equipment depending on the objectives in question. Once the exercise list is set, it should be adhered to as closely as possible – weights, speeds, and timings should be kept exact and consistent. Of course, this can be adjusted as progress is made along the fitness scale. Strenuous or not, all workout regimes should include warm-up and cool-down exercises. A dynamic warm-up that incorporates both stretching and cardio exercises will raise the heart rate, improve blood flow, and loosen joints. A low intensity cool-down gradually decreases heart rate and blood pressure while preventing muscle fatigue. Adding a brisk walk or cycle to the last five minutes of a workout routine can make a big difference. After completing an active cool-down, it is advisable to stretch once more, this time concentrating on the muscles that were the focus of the main workout.  

Eat well and stay hydrated

  The body needs to be well prepared for exercise and recovery. Food and drink has vital role to play. In terms of nutrition, a gym-goer’s diet should provide enough energy to see them through the active and recovery phases of a workout. It is about more than just calories, a sensible balance of carbohydrates, proteins and fats is crucial. Post-exercise carbohydrates quickly replenish energy reserves, protein aids muscle repair, and fat supports energy provision along with enhanced vitamin absorption. As far as hydration goes, it is imperative that enough water is consumed before, during, and after exercise in order to replenish fluids lost through sweat. Depending on intensity and duration, the average person should be drinking between 300 and 600ml of hydrating liquids before exercise, 300 ml to 2 liters during exercise, and at least 1 liter post-exercise.  

Turn the gym into a sanctuary

Exercise improves mental wellbeing

as well as physical health. It is a good idea to use gym sessions as an escape from the stresses of everyday life. Grab the headphones and get into the zone – a podcast or some tunes can help set the mood and maintain motivation.  

Don’t overdo it

  Exercise can become addictive. Although regular activity is beneficial, it is also possible to do too much. Physicians recommend a minimum of

150 minutes

of moderate exercise a week. It may be tempting to complete this in one continuous blast, but it is best to break it up into separate sessions lasting 45 to 60 minutes each. Excessively long periods of physical activity can have adverse effects, including injury and fatigue. Sticking to a consistent workout plan is essential for avoiding time on the sidelines.    

Univerus Sport & Recreation delivers web-based software programs designed to make day-to-day activities more efficient. Our solutions save facility managers precious time, while providing customers and members with a seamless user experience.Request a demo today to see Univerus Sport & Recreation in action!
bottom of page