HOW TO START TRAINING IF YOU ARE A BEGINNER?
Beginnings often bring joy, but sometimes…fear! Enter the world of exercise It's not that simple for many people because we're afraid of getting too tired, feeling frustrated, feeling clumsy, and that terrible fear of going back to being a beginner at something. The goal of this article is to describe a beginner, with the benefits and difficulties of being one, and show you how to start training at the gym. Let's see if, after this sermon, you're inspired to start training, because it can be a lot of fun!
When do you stop being a beginner at the gym?
The normal way to start getting your body used to it is to do a beginner's workout for as long as you need, gradually increasing the intensity. However, to know how to start training, you must know who you are.
Who can be considered a beginner?
- Someone who, in his entire life, the only physical activity he has had is walking and dancing a little at parties.
- Someone who played a sport as a child or young adult and stopped many years ago.
- Someone who has had a life full of physical activity and frequent sports, but is recovering from an injury or a break due to a specific situation.
That's right! At some point in our lives, we all were, are, will be, or will become... beginners.
What are the weaknesses or limitations of a beginner?
They lack motor control, The coordination between the brain and muscles to execute a specific movement. In other words, you need to learn or remember how to perform a correct, safe, and joint-efficient body movement.
They lack muscular resistancer, the muscle still doesn't know how to generate or recover the energy to perform repeated and constant muscle contractions. That is, the ability to generate work with a muscle group over and over and over again.
They lack self-knowledgeYour body has a starting point for exercise, but your body's adaptation will be so variable that you'll constantly be unaware of your limits and sensations. This is completely normal, and I hope it happens because it means you're evolving!
So, if you've reached this point in the article, it's because you've seen yourself reflected in some of these characteristics—and with great pride! From here, I'm going to tell you how to start training to get the most out of the time you dedicate to exercise.
You must be ultra aware that to develop your motor control (Which is: the correct way to move and that brain-muscle coordination) you have to practice over and over again, do thousands and thousands and thousands of correct repetitions of a movement pattern to create that new nerve signal and for it to become a super easy path for the brain and for it not to take you many seconds to figure out how to do a squat, but rather you want to do it, you do it and that's it! Without having to think about each step of the technique.
As for muscular endurance, it's all trial and error., constantly pushing your limits. This means doing more reps or heavier weights in a controlled manner. Did you do 10 reps today? Let's go for 12 tomorrow! The art of progression in your training program is pushing that limit, but not crossing it in such a way that it causes so much pain and/or fatigue that it halts the adaptation process. But as I said before... Trial and error! How will you know what your limit is... if you don't test it? The secret is to do it little by little and with patience. After a few weeks, you'll notice how those stairs that used to make your legs burn... don't burn as much anymore.
In practice, this pushing of unknown limits leads us to know ourselves better, identify when we are very tired and know when to stop and when we can do more.
You'd like to meet, right? Some of the best exercises to do this, you need to start strength training.
And now we continue with a Fun fact from a beginner, as the body is still not very accustomed to these muscular contractions, generating energy, etc. It is not capable of generating too much power or wear, so He recovers super fast! This allows you to do many different exercises in each session and then repeat those muscle groups the next day and be able to recover, tolerate them, and emerge triumphant from that session. Just keep it simple but consistent.
We won't bore you any further because we want you to be left with practical, easy-to-remember information.
Do the exercises with great concentration and feeling each phase of the movement. Where in my body am I feeling it? How am I moving? How am I breathing? How do I feel the work?
Do all 6 movement patterns in each session: Squat, hip flexor, lunge, push, pull, and crunch. You'll be able to do them all in every session because, at that stage, you'll recover quickly, and the more you expose yourself to the exercises, the better you'll get at them!
Do lots of reps, Without going crazy, but…you have to be ambitious, remember that you need a high volume of repetitions to improve motor control and muscular endurance.
You'll see that the key to having fun training is feeling in control, feeling in control, and knowing who you are in this new phase. And you better enjoy it because it's a long road. If you train consistently, after 2-3 years you will no longer be a beginner. and you will enter the world of intermediates!
Let us know if you want to be at Empawer Fitness Let's talk about something more advanced about workouts for beginners. and how to get started in the following articles. See you next time!
