Getting Started with Fitness: 7 Tips
7 tips for getting started with fitness
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Happy New Year everyone! I know just as much as the next person how intimidating the gym can be. I used to haaaate it. But I've thankfully found the tools to get over that and wanted to share a few digestible tips that might help you do the same if you're feeling this way. Over on Instagram, I spent the past week recording reels to give tips to people who are new to fitness (and likely intimidated by the gym), and you can check those videos out if you'd like. But here they are in newsletter form as well:
1) Warm-ups: How do you know what to do? Well, one of the most basic breakdowns is exercise-specific vs. non-exercise specific warmups. When you’re new to fitness, a non-exercise specific warmup will usually be just fine. This can include walking, jogging, stair climbing, rowing, jumping jacks, walking lunges, etc. Anything that is getting your heart rate up and raising the temperature of your muscles will aid in prepping you for exercise. As you become more advanced, exercise specific warmups become a good idea. Ex: a heavy barbell back squat should be preceded by some specific moves to aid in the mobility of your hips and ankles - both essential to the squat. The point is, just because you see someone swinging their arms and legs around all crazy in their warmup does NOT mean you should be doing that. It probably means they’re preparing for a specific exercise.
2) Specific results require consistency. You know as well as I do that all movement is good. HOWEVER, if you want specific results, you need to choose a set of exercises and stick with them - increasing the weight, reps, or sets of those exercises every time you do them - over a period of at least 4 weeks (max 12 weeks). How you choose the length of time depends a lot on what you think you’ll be most motivated by. If more than 6 weeks of the same workouts sounds boring AF to you, don’t do that. Do 6 weeks and then switch it up. If doing ANYthing consistently over time bores you, don’t do that either. It’s better to move in general than to NOT move because you’re not excited about the workout plan. Just don’t expect to see the same physical results.
3) Exercise selection. Do you have to do all those crazy-looking moves you see in the gym? In short, no. Start with where you’re comfortable. Most gyms will have a “circuit” of machines that you can use and get an effective full-body workout. One of the benefits to these machines is it is harder to use improper form because the machines guide you through the movement. Are there benefits to more complex moves? Absolutely. They can help with balance and stabilization, muscle imbalances, and more! But they are not necessary. And if the thought of doing them would keep you from the gym either 1) don’t worry about doing them or 2) hire a trainer to show you how. That’s what we’re here for. :)
4) What’s the best way to stretch? Stretching can actually get quite complex! But the stretch most people often think of when they hear that word is static stretching. You’ll generally hold these stretches for more than 30 seconds because there’s this cool thing in your body called the golgi tendon organ that is basically designed to keep you from getting hurt. It basically tenses up your muscle to protect you, but after 30 seconds it sends a message to your brain saying “Oh ok. I guess we’re good here. You can relax.” And your brain sends that message to your muscle, allowing you to get a deeper stretch. Typically, you actually don’t want to do this prior to exercise because it can lower your ability to exert strength. What you want to do prior to exercise is active or dynamic stretching. While there are differences between these two, it essentially means stretching the muscle through movement. This can be done through things like walking lunges, arm circles, dynamic leg swings, or glute bridges. After your workout, then it’s time for static stretching.
5) Unilateral movement. This is essentially working one side of your body at a time. Instead of using both legs for a leg press, use one. Same for a bicep curl. Or any movement. Not only does this help with muscle imbalances by demanding each side of your body does the same amount of work on its own, this can also help with core and stabilization, depending on the exercise you’re doing. So, try to incorporate some unilateral work into your routine to set you up for success. :)
6) Which version of ___ exercise should you do? I get asked this all the time. The answer is….neither. It depends on your goal. But when you’re first starting out, all you need to worry about is picking one….and sticking with it for a period of time (back to tip 2). Then you can try another version of it! But don’t worry about one or the other being better unless you have a very specific goal (like growing your delts for a body building competition or something!).
7) Sore muscles! Are they indicative of a good workout? Not necessarily. They’re indicative of a NEW workout….but that’s pretty much it. This goes back to consistency. When you’re consistent with your exercises, you actually won’t find yourself getting as sore, which will probably make you more excited to get back in the gym! No one wants to exercise when they’re in pain. So if you’re switching up your exercises all the time, you might find you’re sore all the time. If that’s the case, try sticking to a program and watch those improvements come! Additionally, most of the recent research I've come across states that there's not much to really be done about sore muscles once you've got them. Light cardio, foam rolling, and stretching can definitely help you feel better in the moment, but most often that soreness will come back. So what's the answer there? Just keep moving. :) Try not to sit for long periods of time. Keep that blood flowing and eventually it will pass.
I hope you find these tips helpful and, as always, send any questions you have my way! I'm happy to help.
You can do this.
All the loves,
Heide