Despite our best intentions, most of us have to struggle following exercise routines at the gym. This new lifestyle experience can be overwhelming for some and intimidating for others. To help you out with adjusting yourself at the gym and feel more comfortable, we asked professional trainers to share the tips they think are crucial to boost the confidence level and get the most out of the time spent at the gym. So, without further ado, here are four tips that can make your workout experience comfortable.
Getting Started
Following a stressful exercise routine is not an excellent way to start. Instead, try dividing your exercise routine into small sets, having enough time in between two sets to catch up breath. Some people join gym to lose weight, whereas others hit the gym to stay fit. Following a set of important instructions will boost up your confidence level and make your time at the gym comfortable.
No matter what your exercise routine is, try dividing daily exercise sessions into smaller parts that will let you reach your target and make the routine a lot easier and enjoyable. Of course, some health precautions should be followed to ensure safety.
- Get clearance for your health issues before starting the gym. Many people have medical conditions like high blood pressure, heart diseases, asthma, diabetes, etc., therefore it is vital to get advice and screening done from your doctor to ensure that the exercise routine does not trigger any adverse effects on your health.
- Always warm up at least 5 minutes before starting your exercise routine. Doing stretches or cardio exercises is a great way to start. Following this simple yet effective method boosts confidence and allows the body to transition into an exercise-ready state. Remember to take cooling breaks in between weight-intensive exercises in order to avoid any type of muscle strain or injury.
- The body is mainly composed of water, and staying hydrated during your exercise sessions is critical in maintaining your body temperature. Never miss out on a water break if you tend to follow a lengthy exercise routine.
Making decisions is one thing and sticking to them is another. When it comes to following your routine at the gym, it can become overwhelming and very uncomfortable when it is not planned properly. Do take your time in making an achievable routine. Adding a daily 40-minute intense workout routine might not be possible when you already have a tight schedule. Think smart and set viable targets which can be achieved with ease.
Eating Habits
What you eat will directly affect your health and wellbeing. Research has revealed that opting for slow-digesting carbohydrates such as whole grains helps keep the blood glucose levels in check and promotes fat usage during intensive exercise routines. Individuals who take slow-burning carbs have better endurance and fat-burning capacity during exercises as compared to the ones going for easily digestible carbohydrates. Before hitting the gym, make sure that the meal you take has at least 40 grams of slow-burning carbohydrates like oatmeal, sweet potato, and buckwheat. It is always a good idea to consult a nutritionist if you are constantly having problems adjusting your meals and selecting the right foods. Tell them what you are working on at the gym so that they can make a meal plan that best suits your weight loss or muscle-strengthening regime.
Do remember to avoid any type of high-fat foods at least 4 hours before you hit the gym. The fat content stops nitric oxide from dilating blood vessels necessary to pump blood into the muscles during a workout. Having low amounts of blood flow when the requirement is high can lead to damage of the muscles and health altogether. Adding a bowl of fresh salad with your slow-digesting carbs in meals makes sure that the nitric oxide levels required to dilate the blood vessels are not low.
Supplements for Workouts
Proteins are the basic building blocks that make up most structures in the body, including the muscles. The FDA recommends taking at least 0.8 grams per kg of protein according to body weight. This is the allowance a person has to take to avoid protein deficiency. For workout routines, taking protein supplements can help in providing the nutritional value your body requires. For example, professionals at https://www.wilsonsupplements.com/ claim to offer workout supplements that are effective in muscle building and strength. Still, it is best to do your research before you purchase any type of supplement.
Moreover, don’t take copious amounts of supplements which may lead to upset stomach, headache, or any adverse effects on kidney function. Instead, experts recommend that the amount of protein you take throughout the day should be divided equally into the meals you take in order to get the best results.
Step up Your Game
Have you ever wondered why professional gym trainers motivate people to do extra reps when they are about to finish their last sets? This is done to boost up the growth hormone levels in the body. A research study has pointed out that the body releases higher levels of growth hormones that are essential for muscle growth and repair by doing these extra reps. Remember that it is not mandatory to do forced reps all the time. Use this technique sparingly and under the supervision of your trainer to avoid any strain or injury.
The rep speed can also be tweaked to get your body pumped up. Fast reps help in building muscle strength quickly as compared to slow reps. However, if it is not possible, try increasing the speed gradually so that your body gets adjusted to the workout routine.
The workout routine is never meant to be stressful. Don’t push yourself too much, as excessive muscle training can limit the growth of muscles. Try understanding how much your body can endure and plan your workout routine accordingly. Your trainer can also help you in devising a routine that best suits your needs. Hit the gym with a plan and make the most out of the time you spend working out while being comfortable doing it.
NOTE: You must talk to your doctor before experimenting with hormones.
Photo by Charles Gaudreault on Unsplash
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