Fitness Tips for the New Year

Is your New Year’s resolution to get fit and look great for the new year? Working out in the gym can produce some spectacular results, but it can be daunting if you haven’t done it before. It can seem like everyone knows what they’re doing except you. You worry about looking stupid, or what people will think of your body, or whether you’ll remember everything you’ve been told.

The first day is usually fine (because most gyms provide an introductory session on how to operate the machines), but the second day can be confusing and even embarrassing unless you’ve signed up with a personal trainer. You’ll most likely find that you can’t remember which machines you’re supposed to use, or even how they work.

Chill out. Everyone goes through it. You’ll find it easier on the third day, and on the fourth you’ll feel pretty confident. In a few weeks you will be boosting your exercises as if you were born in the gym!

Here are some tips that can ease the road in the first few weeks:

1. If you’re a complete beginner, it might be worth signing up with a personal trainer for at least a couple of sessions, until you feel more confident. Otherwise go with a friend. If you are both new, you can get by together. If your friend has experience, he will help you.

2. Bring a notepad and pen for the introductory session. Write down the name of the machine and its position in the gym, as well as a few words that will remind you of what you are supposed to do on it. (Some machines can be used in several different ways.)

3. Don’t hesitate to ask a staff member for help if you can’t adjust the machine for your weight and height, or if you can’t remember exactly how it works. They won’t mind showing it to you again. They want their customers to keep coming back!

4. For starters, don’t push yourself too hard. If you exercise so much that you can barely walk, you’ll be tempted to waste a day while you recover. One day doesn’t matter much, but if you continually skip days because you’re too sore, you’ll likely give up altogether. What is the urgency? After a few weeks, when your body is getting used to the additional exercise, you can increase the intensity.

5. If your knees and ankles react badly to increasing speed on the treadmill, try increasing the incline. You may be pleasantly surprised to find that a slower speed, with the treadmill on an incline, burns more calories than jogging.

6. Smile and nod to other gym users, but don’t stop their training programs by talking. As you become recognized as a regular, you’ll find that you gravitate toward your small group, likely people who have the same goals and needs as you.

7. Wear comfortable clothing, either loose fitting or fairly stretchy. Avoid the temptation to buy training equipment two sizes too small in the hope of losing weight quickly. (You may lose those pounds quickly, but if it takes longer than you anticipate, you’ll always be aware of those too-tight clothes.)

8. Don’t worry about being overweight. In a way, it’s good to start off with quite a few extra pounds to lose – your success is much more noticeable than with leaner gym goers, and you’ll find the positive feedback really motivating. Be sure to get a “before” photo of yourself at the gym when you start. After a few months, you will be amazed at the difference.

9. If you’re seriously overweight, chances are your stomach is getting in the way of some machines. Just do what you can. You may feel better just increasing your fitness and losing some weight on the treadmill for the first month or so, then move on to the machines when moving and stretching is more comfortable. Consider doing a few laps in the pool (either walking or swimming) as well as your other gym work. The water will help support your weight and provide variety.

10. Try to find a happy medium between challenging yourself and resting on your laurels. If you can easily manage three sets at your current weight, try increasing it for the first set. If you can do twenty minutes on the treadmill without breaking a sweat, then increase the speed or grade (or both!) Remember… “if nothing changes, then nothing changes!”

One final piece of advice: Once you’ve decided on your regular gym days, decide that nothing more than an emergency will stop you. Make going to the gym a habit, and before long, the exciting results will have you trying to turn all your friends into fitness lovers.