The end of another year and the beginning of a new year is marked by promises and desires.
Starting to practice physical activity and joining a gym is a quite common new year’s resolution. This is something that can be proven by the increased number of gym sign-ups during the month of January.
Many people say, “It’s in this new year that I’m going to join the gym, that I’m going to dedicate more time to myself and to my physical condition.”
This resolution is considered by many to be one of the biggest challenges of the new year, as it’s a medium- to long-term investment that requires great commitment and motivation.
To succeed, it’s essential to never forget this:
- Practicing exercise increases our longevity and improves our health.
- We must set goals and strive to achieve them. If we commit, then we must fight.
- Improving our physical condition will help us to improve our mind: exercise helps to improve well-being, something that will be reflected in our daily life as well.
In this article, I’ll give you some examples of exercises and types of trainings that you can do to start exercising and to start your gym routine.
Let’s do it?
Exercises to start
After a long time without exercising, you should start your exercise routine calmly and gradually.
Walking can be a good way to do this.
According to the American College of Sports Medicine (ACSM):
“Walking is one of the simplest and least expensive options to increase your physical activity and improve your overall health.”
30 minutes of walking can offer you many benefits. However, it also helps you to maintain bone density, without harming your joints.
Walking will help you to work the body differently and gradually by activating several large muscle groups at the same time. Thus, the body will react to new stimuli, helping to prepare you for more demanding activities.
Some tricks to increase your performance are: diversify the routes, increase the walks or increase the speed.
This exercise is often mentioned. It’s an isometric exercise, which doesn’t involve joint movement, and allows us to work two of the largest muscles of our body: the glutes and quadriceps.
This exercise has several benefits. It helps to:
- Facilitate daily activities
- Burn fat
- Promote body mobility and balance
- Prevent injuries, because it develops and strengthens joints, connective tissues and some muscles that will function as stabilizers
- Improve posture
By experience, one of the great missions of the new year is to burn the famous “belly”, especially because during Christmas we’re more exposed to temptations and we end up making some deviations in our normal diet.
This goal can be achieved, mainly, by elaborating a plan for fat burning and muscle definition.
There’s nothing like abdominal exercises to get a six pack.
There are several types of exercises that you can do: I can give as an example the famous abdominal crunch or flutter kick, but there are many more and the offer is more and more comprehensive.
Check out some of the best exercises to work this part of your body here.
HOWEVER…there’s more you can do.
It’s true that exercise is essential, but to speed up the entire process, you should also do cardio exercises and improve your diet.
Start by planning the ideal number of calories (if your goal is to lose weight and burn fat, you’ll need to decrease the number of calories you ingest), and by reducing, for example, some foods and ingredients in your diet, like sugar, that although gives you energy, in excess, is accumulated as fat, something that will compromise your goal of creating a defined belly without fat.
To achieve any goal: it’s 80% diet and 20% training.
Cardio is essential, but you need to know what’s the best option for you. For example, a high-intensity running workout, in which you alternate slow running and fast running, can be an effective option, as you’ll burn fat more easily.
Another extra: rest and avoid stressful situations.
Not resting and not sleeping is something that compromises your recovery, and it’s during recovery that muscles are built. Regarding stress, this influences the increase in the synthesis of catabolic hormones, such as cortisol, something that will compromise muscle mass gains.
You don’t want to compromise your progress, right?
Learn some tricks on how to lose belly fat in this article.
With the other options, you could activate new muscle groups, the lower body and the core, but it’s fundamental that at the beginning of (or return to) this adventure, you work the whole body. So, don’t forget the arms and chest.
Push-ups, although very common among men, are a great start for everyone.
Already referred to as one of the most complete exercises for the upper body, it offers an extra boost to the torso and, furthermore, a new mood for the daily life.
Types of training
Anatomical adaptation training (AA)
I suggest that when you join the gym, you do anatomical adaptation (AA) training, that is, work the whole body symmetrically and prepare it for new stimuli.
This phase is very important to get to know your body and your limits and to find out how far you can go.
According to Boompa, Di Pasquale and Cornacchia, this phase:
“Activates all of the muscles, ligaments and tendons of the body so they will better cope with the heavy loads of subsequent phases.”
You can start by doing three sets with 15 reps, with a balanced weight that you feel comfortable with (but not too much so that the results will be visible).
Find an example of a training for beginners here.
You can always try a little bit of everything to find out what best suits your profile.
Group lessons can give you extra motivation, because you’ll feel accompanied, but prepare yourself for 1 week or 15 days with some pain. But don’t give up…believe that it’s worth the effort.
Remember that what is difficult today, can be easy tomorrow…just don’t give up!
HIIT (Low intensity)
Already often praised, HIIT (High Intensity Interval training) may be a good alternative to start the year, but…calmly.
Although HIIT training is high intensity, you should start with lower intensity, to get some cadence. Don’t want to do everything at once, so you don’t harm your body, don’t get injuries and don’t lose motivation.
Here it’s essential to ask for help from instructors and personal trainers, to introduce HIIT training into your workout rountine gradually.
What matters, is to practice physical activity and to set concrete goals and to achieve them.
It’s a long process, but an effective one, if you take it seriously and are motivated.
It may be painful, but it will certainly bring benefits. Start slowly and work the whole body symmetrically, so you can adapt to the stimuli.
To finish, I’ll give you some suggestions for your success in physical exercise:
- Exercise carefully and with technique
- Be patient
- Set goals for your diet
- Asks instructors for help and accept the challenge of having a Personal Trainer
- Challenge yourself and don’t give up
- Connect with other people in the gym, they will also give you motivation
- If you need supplements, ask experts for information. They will help you with this. You can always count on the help of Zumub
- Create your personal example and help others to exceed their goals