If you’re new to working out and just starting to visit the gym, it can be overwhelming to figure out where to begin. One option is to find an instructor and have them set up a training regime for you, but if you’re shy or prefer to go it alone, a good starting point is to do a 5-10 minute warm-up on a piece of cardio equipment such as a running machine, elliptical, or stationary bike. This will get your heart rate up and your joints moving.
After your warm-up, you can move on to doing 20-30 minutes of cardio work at a moderate intensity, where you feel like you’re working hard but can still hold a conversation. This could be on a running track, spin bike, or other equipment. It’s a good idea to mix up the cardio equipment you use each time you go to the gym.
Next, you can start incorporating some strength and conditioning training. This could include using weight equipment that works both sides of your body, such as a squat machine or leg press machine. You can also look for equipment that works your upper body, such as a chest press or pull-up machine. It’s important to include exercises that target your back as well, especially if you have a desk job that has you sitting and hunching forward for long periods of time. Any kind of machine that has a rowing action will help with this. Additionally, you can include exercises for your biceps and triceps, and for your core.
Lastly, it’s important to end your workout with some stretching. This will help to improve flexibility and reduce muscle soreness. By following this workout plan, you’ll be able to warm-up, burn fat, build muscle, and increase your bone density, all while working your core and stretching out at the end.
I hope the blog post is helpful for you as you navigate your first gym experience. Remember to start slowly and listen to your body, and don’t be afraid to ask for help or advice from gym staff or other experienced gym-goers. Good luck!