For the newbie of the gym, there’s a feeling of terror that overwhelms them as soon as they enter. It’s a labyrinth of treadmills, barbells, and other gym equipment—what do you do? What can you try? And how will you make progress? Fear not! To tackle these questions and make sure you have a well-rounded start as an athlete, try these 7 beginner gym workouts and form your own routine alongside playing on 20Bet – online casino for real money.
1. Cardio
When it comes to getting into shape, cardio is the king of the hill. With regular cardio, you activate your heart, muscles, and lungs, which in turn burns fat and increases your metabolic rate.
For beginner gym workouts, aim to do low-to-moderate cardio three days a week. Start off with 10-15 minutes of walking, jogging, and running on a treadmill, and gradually increase the duration, intensity, and speed as you become more accustomed to your routine.
2. Strength Training
Aside from building muscle and increasing your strength, this helps improve posture and develops muscular endurance. When it comes to barbells, start off with a weight that you can comfortably manage and slowly increase the weight and reps as you go. During your sets, take 5-10 seconds to push yourself to the max and 1-2 minutes to rest at the end of each rep.
3. Bodyweight Exercises
Bodyweight exercises are a great way for newbies to get a good full-body workout without using any complicated equipment or machines. Exercises like squats, planks, lunges, burpees, and push-ups are all great bodyweight exercises that you can do in the comfort of your home or at the gym.
4. Gym Machines
Gym machines are the starting point for most newcomers to the gym, and for good reason. They provide a safe, stable, and comfortable way to get a good workout, and most machines will come with instructions or posters that illustrate the proper form for each exercise.
When it comes to machines, start off with those that are designed for isolated motions (e.g., chest presses, seated rows) and move up to machines that require more coordination, such as elliptical machines, stair climbers, and stationary and recumbent bikes.
5. Free Weights
Free weights such as dumbbells, barbells, and kettlebells are a great way to become comfortable with gym workouts. They provide more of a challenge than machines and targeting with more specific muscle groups, and they allow you to create unique and personalized routines. Aim to use free weights twice a week, mixing up exercises and reps to keep your training interesting.
6. Core and Balance
A good core and balanced routine are crucial for beginner gym workouts. Core exercises such as V-ups, sit-ups, and planks are designed to strengthen your abs and back muscles, which in turn helps improve posture and overall stability.
Balance exercises such as single-leg step-ups, lateral lunges, and plyometric jumps are also important for beginner gym workouts. Make sure to use a stability ball, Swiss ball, or balance board for a few of these exercises to challenge your coordination and stability.
7. Yoga
Yoga is often misunderstood and overlooked as a gym workout. However, its combination of strength, flexibility, stretching, and breathing makes it the ideal addition to your beginner gym workout routine.
Choose a variety of yoga classes: Power Yoga, Vinyasa Flow, Hatha, Yin, and Restorative are all good yoga classes to start with. This will help you vary your routine and add more balance to your workouts. Plus, it helps to clear your mind and de-stress after a long day at the office!
Now that you know what to expect at the gym, it’s time to set up your weekly workout routine. And remember to take it slow as you start out—don’t overdo it and get injured. Listen to your body, focus on your form and you should be set for success.