First Time Gym Mistakes

With January approaching, many sedentary people will courageously take that tentative step into a health club for the first time. As a club owner for 16 years, and with gym experience for over 25, here are some things to avoid, in hopes of staying healthy and fit for the long-term. 1. UNREALISTIC EXPECTATIONS: Many people are unduly influenced by shows like "Biggest Loser," where obese, sedentary people drop 50 or more pounds. The average person doesn't realize that these people are exercising all day long; with a trainer, medical staff, and nutritionists, and don't have the burden of a full-time job, or the temptations and lifestyle of home. To expect anything near those results is very unrealistic! 2. LEARNING ON THEIR OWN: Learning to exercise is like learning to drive: relatively easy, but very risky without any instruction. Get a Physician's clearance before starting anything, and make sure you join a club that offers a full orientation (no sales pitch or strings attached) with a Certified Personal Trainer. That trainer, or someone else, should be available for follow-up questions and to check your progress. 3. FOLLOWING A GYM BUDDY: Often, beginning exercisers are encouraged to start by a more experienced friend. While this is certainly a positive, following their workout may not be. You have to remember, your friend may have much more experience in the gym and can handle a larger workload. Trying to keep up on something explosive like squat jumps or lunges is really inviting injury. 4. BEING AFRAID TO ASK QUESTIONS: Many gyms can be intimidating. Often, there is no orientation, or the person feels left alone after their introduction to the equipment. Doing an exercise wrong, particularly when working with free weights, can do more harm than good. Break up the staffer's conversation behind the desk and ask a question! That's what the employees are there for. 5. STICKING TO ONE ROUTING WITHOUT CHANGE: there is no perfect exercise. Your body benefits most from a mix of cardiovascular and strength-training, along with balance and flexibility work. Doing one thing repetitively can get stale quickly: the body stops improving and the mind gets bored. Try to mix in three different cardio machines in the course of a week, and switch between machines, bands, free weights, and body weight exercises for strength training. Use the stability and BOSU balls for balance work, and don't forget your stretching. All exercise has a benefit, and the worst thing is not starting at all. But these tips should help a beginning exerciser learn good habits and continue on for the long term! Ed Halper has a Master's degree in Education (concentration in Physical Education) from Trenton State College (1991), and is a Certified Personal Trainer through SCW. He has worked in the fitness field for nearly 30 years.