10 Best Gym Habits for beginners: (get your fitness goals fast)


Always warm-up

Warming up helps prepare your body for aerobic activity. A warm up gradually revs up your cardiovascular system by raising your body temperature and increasing the blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

Warm up right before to start your workouts. In general, warm up by focusing first on your large muscle groups, and then, you can do exercises that are more specific to your sport or activity, if necessary.

Benefits of warming up

  • Slowly increases your heart rate. 
  • Increases the blood flow to your muscles. 
  • Oxygenates your muscles and prepares them for the upcoming more strenuous aerobic exercise. 
  • Ensures proper flexibility and range of motion for your exercise routine, when you safely perform the needed stretching exercises.
  • Readies your muscles for the aerobic exercise, which helps in minimizing potential muscle tears and injury. 
  • Increases elasticity and flexibility of the tendons and ligaments. 
  • Releases synovial fluid which helps lubricate the joints.

Make your workout a priority

In my experience, to make your workout a priority, you must define real fitness goals and put in the extra effort to get results. Whenever you can do to get the desire results, is not an easy task and you must sacrifice things that you can never imagine For example, if you work late one day, it’s Friday evening and everybody is ready to party and you still have to work out to accomplish your goals faster, if you think you can skip the workout and that you will train harder the next day, believe me, it is not going to happen. Discipline is the key to make anything a priority, and when it comes to exercising, discipline is your best friend. I’m not saying that you shouldn’t party at all, but all I’m saying is sometimes you must sacrifice those things. You have the option of going to the party on some other day, or you can even arriving late for the party after your training session; just think about it.

Work out alone

When you work out by yourself, chances are that you can accomplish more in less time. I don’t know about you, but for me, it is a good investment of my time, effort, and money.

Working out alone is the right way to accomplish your fitness goals faster. It helps you in being committed and doing what you must do at the gym without wasting time. The average time to work out to get real results is 1:30 hours because people who enjoy working out don’t waste their time and do what they have to do at the gym quickly.

If you spend more than 1:30 hour at the gym, you are doing something wrong, or you are not doing what you have to do. Unless you like to be there and don’t have anything to do, serious people who want results will not waste their time at the gym and anywhere; they would just do what they have to do and leave.

Avoid talking too much with people at the gym

This is similar to working out alone, with the difference that you can enjoy working out alone but can also enjoy talking with people at the gym. I have to say that there’s nothing wrong with that, but most of the people who have serious fitness goals work out harder to achieve them; they believe talking to people at the gym is a waste of time.

So, you maybe consider either making friends or making muscles.

Set the routine and improve it every month

It’s easier to follow other people’s routine or sticking with the same boring routine a Personal Trainer gave to you once. However, a good gym habit is seeing results every month, every three months or every year; no matter if you gain a single gram of muscle or lose a single gram of fat, the important thing is to have goals and work hard for them. Obviously, you are going to accomplish a lot more than a single gram of something.

So pay attention to your work out split, it doesn’t have to be perfect, a simple example should be something like this:

Try compound exercises

I have seen many people at the gym wasting time talking, doing the same routine every week, focusing on just small muscle groups, doing sitting down workouts, not training at high intensity, not developing strength-endurance or even worst, not trying compound exercises in their routine.

Why are compound exercises important?

Look for alternative workouts

There are tons of different types of exercises and disciplines you can use to transform your life. In my case, I love lifting weights, but I also enjoy having complementary exercises to accomplish more and have a healthier body. The common mistake we all make is the lack of stretching and I know it sounds boring, but I think it is very important to develop strength and endurance. Think of it as giving a break to our muscles and helping them recover so that they still have the functionality we desire.

In my case, I do yoga once in a while and a spinning class when I don’t feel like doing cardio. Plus, it is interesting to include a variety of exercises and let yourself know your limits

Look for alternative workouts when you don’t feel like working out hard

Sometimes, on one weekday, you can skip the gym and if you want to recover on that day usually you can go on your usual rest day, Many times working out on Sundays is harder than the weekdays for many people, so you maybe don’t have enough energy to work out like a champ. In this case, it is a good idea to have a full-body routine, intense cardio, or maybe core workout, let’s face it, you don’t really focus on core training on weekdays, which means you don’t work out your abs and lower back. So, it is a good idea to have this routine when you are not feeling well, or having a bad day, or for whatever reason, you cannot work out hard that day.

Don’t use your phone while working out

This is a very common mistake most people unknowingly make at the gym. They do not realize what a huge distraction the phone is and that you can’t get the desired results if you spend half of your workout time using the phone. Not using the phone at the gym is a good way to disconnect from the world and connect with your own world. Most people say that they use the phone for listening to some music, which is fine as long as you don’t get distracted with social media, texting, or calling. I mean, there is nothing wrong with using your phone, but seriously, you only have two hours on an average to get results at the gym and you are wasting this time on your phone, are you serious?

Static Stretching only after every workout session

It is very important to stretch after every workout (cool down) because our muscles need time to recover and stretching helps keep them healthy and ready for the next session.

Sources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517http://www.exercise4weightloss.com/benefits-of-warming-up.html

abel

Retired Athlete, Retired Personal Trainer, Retired University Teacher, Retired Sales Manager...

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