Sydney, Jun 24 (The Conversation) So you’ve never set foot in a gym but are eager to start, yet something holds you back. Maybe you're unsure about what to do, worried about looking out of place, or concerned about potential injuries.
Don't worry; everyone begins somewhere, including me.
Resistance exercises like weight lifting are highly beneficial for your health, offering reduced risks of osteoporosis-related fractures, lower risk factors for chronic diseases like diabetes, improved sleep, and enhanced mental health, along with stronger muscles.
How can you start your gym journey? Here’s what you need to know based on research.
Concerns about injury? Don’t be. It’s likely less risky than many activities you might have participated in. Sports like rugby and soccer, along with strength-focused sports such as powerlifting, weightlifting, and crossfit, show injury rates around three to four per 1,000 hours of participation.
On the other hand, gym workouts reflect almost half this rate at about 1.8 injuries per 1,000 hours.
To put this in perspective, if you visit the gym thrice a week for an hour-long session through the year, you clock approximately 156 hours of resistance training annually.
With an injury rate of about 1.8 per 1,000 hours, you could spend years in the gym without any incidents. Certain groups, like young men under 40, may face a higher risk, so it's crucial for them to progress cautiously.
Comparing these to the risks of a sedentary lifestyle, the fear of injury should be minimal. Simply put, being inactive poses a higher risk than regular gym attendance.
How to get started? Begin with what feels comfortable. You don’t need a complex program right away but putting in effort is essential. Most gyms can guide you with a workout program, though you might need to pay for a personal session. Those with medical conditions should seek an accredited exercise physiologist for safe guidance.
Starting with gym machines is fine, as they aid in consistent movement. However, be open to free weights, which offer distinct benefits, primarily through compound exercises. These exercises engage multiple muscles and joints at once and include squats, lunges, deadlifts, bench presses, hip thrusts, and kettlebell swings.
How often should you train? Standard recommendations suggest muscle strengthening twice weekly. Newbies can progress with a minimalist approach, lifting once or twice a week, unlike seasoned gym-goers who might do so four or five times weekly.
Research indicates even regular lifters can maintain or improve with just two weekly sessions, lasting around 30 minutes each. Hence, dedicating just an hour each week through two half-hour workouts can still yield progress.
Maintaining the habit After the initial appeal wears off, sticking to the habit is where many falter. Some research suggests forming a gym habit takes six weeks, with frequent initial attendance improving the likelihood of it sticking. At one year, the strongest predictors of regular attendance include enjoyment, self-efficacy, and social support.
Finding what you enjoy about the gym, partnering with a friend, and being consistent will help cement your habit, paving the way for progressing exercise types and intensities.
Feeling out of place? Every gym-goer starts this way. The confusion with gym machines or hesitation in the free weights area is common. Remember, everyone is there to improve themselves. Most people won’t notice you, and experienced gym-goers are often willing to help if approached.
If your experience isn’t positive, consider looking for a more welcoming gym. Remember, not all gyms and cultures are alike. (The Conversation)
(Only the headline of this report may have been reworked by Editorji; the rest of the content is auto-generated from a syndicated feed.)
