Don't Know What To Do in The Gym?

Many people who want to lose weight, are intimated by the gym. To them it seems as if they are in place where everyone around them is fit and skinny and knows what they are doing. This isn't true! Many of the people you in the gym are like you or once was. They joined the gym with the same attitude and goals you have, to lose weight and be healthy. So I bet your wondering where do I start? Do I ride the bike, do some bicep curls or leg lifts first? No worries, here I will tell how to get through your first work out.

It's important to make sure your hydrated and have eaten a light meal before working out. Drink plenty of water before and after your workout. A light meal consist of fruit, vegetables, or protein. Making sure you do these things prior to working out will ensure you will have the energy you need to complete the workout.

The ACSM Guidelines consist of:

Cardio:

• moderate intense 30min a day/ 5days a week
• vigorously intense 20 min a day/ 3 days a week

Strength:

• 8-10 strength training exercises with 8-12 repetitions of each exercise twice a week

Flexibility:

• Frequency: 2-3 times a week
• Intensity to a position of mild discomfort
• Duration:10 – 30 seconds for static 6 second contractions followed by 10- 30 seconds assisted stretch for PNF
• Repetitions: 3-4 times for each stretch

So what should you do first? Warm up with a slight jog or brisk walk to get your blood pumping and muslces loose. The warm up should be 10 to 15 min. Next, Stretch! Make sure your muscles are loose and ready to be worked. Tight muscles when working out can cause you to pull, strain or even tear a muscle. It is recommended by the ACSM (American College of Sports Medicine) to stretch 2-3 times a week. Stretching on daily basis can improve your flexibilty, range of motion, and help decrease muscle soreness. 

Time for some cardio now. It is suggested to do 20 to 30 min of cardio but it doesnt have to be done all on activity. You could do 15 min of running and another 15 min of riding a sationary bike. After completing your cardio drink so water! Remember to stay hydrated.

It's time to strengthen those muscles. To get a full body workout, you should two to three different exercises working the major muscle groups. To work the upper body you could bench press, use the lat pulldown, and finish with bicep curls. Next lets focus on the lower half of the body. Squats, leg press, and leg curls and good ways to strengthen the hamstrings, quadriceps and calfs. Last but not least, core. Abs of steal is what we all want. So finishing up your workout with ab exercises is good thing.

Sources: http://acsm.org/