Contributed by – Healthians Team
Exercise and nutrition play a vital role in maintaining a healthy lifestyle and keeping fit. Exercise can help reduce the risk of diseases and provide significant health benefits whereas a good diet helps to replenish energy levels and enables the body to fight against infections and illnesses. Some people choose to exercise in the home environment and some like to hit the gym regularly to achieve their fitness goals. The purpose of hitting the gym might be different for different people but, if you do decide to do so, then there are certain things you should know before going to the gym because starting well is crucial for good results.
Things you should consider before hitting the gym
Workout in the gym helps improve your fitness level, replace fat with muscle, elevate your strength and energy, and improve your body balance. As you engage in a workout in the gym, the effects of physical activity on both your physical and mental well being will make the experience more relevant and enjoyable. However, before you start there are a few points to keep in mind so that you can enjoy it and sustain it for the long term.
Getting fit vs. losing weight
Most people who join the gym to lose weight, and while this might be a valid reason, it is also necessary to be aware of the long term implications. Being overweight has many negative health issues associated, but it is important to focus on getting healthy rather than just getting thin because looks can be deceptive when it comes to health.
Weather conditions
Weather conditions can impact your body and health during your workout. . In warm weather conditions, you need to let your body breathe so that it can cool itself by sweating when you exercise. So you need to wear lightweight clothes in warm weather. In cold weather conditions, your body needs heat. So you should wear or prefer layered clothing in this type of weather.
You also tend to sweat more and become dehydrated more quickly in summers, hence it is important to hydrate yourself at regular intervals.
Types of exercises
You should choose your exercises according to your health, your fitness goals, age, medical condition, lifestyle, endurance level, etc. If you are diagnosed with any kind of diseases such as diabetes, high blood pressure, and heart disease, then it is important to consult your doctor before embarking on a fitness journey.
There are different types of exercises like aerobic exercises, strength, and flexibility exercises. Usually, beginners start with aerobic exercise to get in the groove and gradually move on to others. Depending on your fitness goals you should check with your doctor and your trainer for the best exercise plan for you.
Warm-up and cool down
A proper warm-up and cool-down are necessary if you’re going to the gym for the first time. When you first begin an exercise, aches and pains are normal. Warming up properly can help against these types of injuries. A good warmup exercise raises the temperature in your muscles and increases your metabolic rate so that you can continue to the next level.
Before finishing a workout, a cool-down process is important because stopping movement entirely can build-up lactic acid in your muscles which causes soreness. You can do aerobic exercises for cooling down or rehydrating yourself by drinking water, even if you don’t feel thirsty, because your body has lost lots of fluids during the workout.
Overtraining
If you push your body to work too hard, it will begin to shut down or nullify the gains you have made. Overtraining can cause difficulty in sleeping, nausea, depression, lack of motivation, sore muscles, and frequent illness. If any of these symptoms occur, then you should schedule rest during the workout. You have to consult with your gym trainer about this issue and make some changes to your routine.
Tests before going to the gym
Everyone’s fitness level is different and it is influenced by gender, personal habits, family history, and the level of physical activity. If you’re a beginner, then you need a health assessment because you should know about your underlying health issues before going to the gym. You can inform your gym trainer about the health test results so that they can recommend you some ideal exercises to avoid adverse effects on your body. Your doctor may advise for a basic health checkup if you have these problems:
- High blood pressure
- Heart trouble
- Arthritis, joint pain, and muscle pain
- Breathlessness
- Diabetes
- A known or suspected disease
Exercises for both men and women are different from each other due to the endurance level. So, the tests for men and tests for women before going to the gym are different as well.
