Guide for the learner: the questions we all asked ourselves once upon a time
The questions that we have all asked ourselves at some time more, than out of shame to consult, we have never answered them.
We’ve all been to the new guy’s place: feeling that half the gym looks at you because your face doesn’t look familiar, and see how you do the exercises with just five kilos; not having the slightest idea of how to do an exercise properly, and feeling too embarrassed to consult which is the right technique; wondering over and over again why the gym music is so bad… (I’m sorry, but it’s equally bad for everyone!!).
Yes, these and many other questions have invaded us all at one time or another. But the good thing is to be able to learn the basic basics quickly, so you can start doing a good job, away from intimidating looks. We assist you in answering these basic questions about nutrition, training, etc. in the following lines.
You’re not a freak.
The gym can be one of the strangest places there is…. Strange people everywhere, strange clothes, strange smells, hallucinated (why deny it), girls with more make-up than a Drag Queen… In short, a place where you can find a mess of things difficult to digest. But every single one of them goes where they’re going, and that shouldn’t frighten you or take away your desire! Chances are, you’re not exactly the gym freak..;
Also keep in mind that the many monitors you find in commercial gyms have only a vague idea of how to train, no matter how long they’ve been there. It is true that every now and then we come across real specialists and professionals, but unfortunately this is becoming less and less common. So if the recommendations they give you don’t add up, check with other sources!
And also remember, there aren’t as many eyes looking at you as you think. Absolutely no one’s gonna make fun of you, or haze you. The best thing you can do is to go on your first day with minimal planning of how you are going to train, learn the proper way to execute the exercises and get them done in the best possible way.
Training and muscle sets
At first it doesn’t matter much what the nature of your goals is. After all, for any goal you set yourself, you have to start by building a base of strength. Strong muscles are more effective and more orderly, and lay the foundation for any fitness goal.
Both for professional athletes and enthusiasts, a full body workout. The essential thing when we begin is to learn the exercises and learn to train the whole body to achieve a greater explosion in each and every repetition of each exercise.
In other words, if you do sit-ups, press and dead weight on the first day of the week, you can repeat it on Wednesday and Friday. On the other hand, if you breastfeed on the first day of the week, shoulders on Tuesday, legs on Wednesday, etc., it takes considerably more time until you get back to work on that muscular set. This may be fine for bodybuilders and experienced, as they have more intensive training that requires more restoration time. But for a beginner, it is best not to spend so many days returning to work in the same area.
How many series and repetitions should be done?
In the beginner stage, you need to meditate on the series as a form of rehearsal. You’re not ready to load the bar with a ton of weight and squeeze yourself out with a series of scourers. Nor is it appropriate to test your endurance by doing a series of many repetitions. Three to four sets, six to twelve repetitions let you practice an exercise without piling up so much stress or fatigue that you would increase the chances and dangers of injury or harm. Do about 2 sets of warm-ups, gradually adding weight over time, and tighten well in the last 2 repetitions.
Cardio, the perfect formula
The perfect mix is the one that combines progressive or stable cardio (such as walking or jogging), and the training of high intensity intervals, alternating moments of maximum intensity with periods of rest or lighter rhythm. When you have thirty minutes or more to train, progressive exercise is a good option. It strengthens the heart, burns calories and, eminently, calories from stored fat.
The fastest option is interval training, which can be efficient in virtually any amount of time: from a few minutes to half an hour. Many combinations of work intervals can be made, but it starts with a work to rest ratio of one to 2, that is, it runs thirty seconds on the belt, and rests for 1 minute. Depending on the time, you can play with the length of the working and rest intervals. Each and every cardio machine is used for interval training, as well as boxing bags, jump rope and many anatomical weight exercises.
Interval training speeds up your metabolism until days later, so it doesn’t matter if it’s short, because you’re going to be able to burn a lot in the same way. You could do five to ten minutes of interval training after lifting; even twenty minutes if done on a different day. Try to keep the cardio and weight exercises very slightly apart. If you do cardio immediately after lifting weights, hormonal changes generated by weight lifting can be interfered with, which can reduce the quality of your training.
Pain in the muscles
Feeling sore, achy or tired muscles is a natural side effect of training, especially when exercise or training is new to you. The precise cause is not conventionally defined, but is thought to be the result of the microinjuries that weight lifting creates in the muscles. When these micro lesions heal, the muscles begin to thrive.
It’s part of the exercise. As long as they are stiff and not pains that complicate your movement, it is natural. In any and all ways, there are exercises that can soothe these discomforts, such as gently cycling to encourage blood flow, using a foam roller, low-frequency vibration platforms and postures to stretch, relax and massage the muscles, etc.
Shoes and belt
The shoes should not only be comfortable, but also have a suitable, firm and stable sole. You can take your Convers if you want, but I invite you to some with a slightly more comfortable sole, more if you will do some running on a treadmill. The ideal, sneakers for sport, and not necessarily running, watch out!
The belt is a support for the spine when lifting very heavy loads. But at the point where you’re at, it’s totally expendable. You really shouldn’t use it. Your job now is exactly to work the core to provide that stability.
When to know that you are no longer a beginner
There is no scientific formula to assert when you are already at an advanced level. But there are those who like to say that the moment a person is able to lift a weight equivalent to his or her anatomical weight on a bench press over a repetition, 5 repetitions of dead weight with that weight and at least 5 well done push-ups, they are ready to move up to the next step.
The amount of time it takes you to achieve these goals is absolutely personal, and you should not be guided by external references. So don’t be in a rush and don’t equate yourself with others. Move at your own pace. Prudent, more incessant. Courage!