Do you need to talk to your doctor first?
If you have not
been very active for a long time or are an older individual or have any
type of illness you should first consult with your family doctor to do a
check up on you. Inform the doctor that you intend to start weight
training and want to make sure your body and mind are in proper health
to safely move forward with it.
Most personal trainers and gym
memberships will usually ask to see a document from your doctor before
they grant you a membership and you can use their facilities. Make sure
that you doctor has cleared you to use all equipment and you talk with
him or her about all exercise you intend on doing.
Get your apparel together- Shoes
If
you do have some health problems they can be worked through but it is
important to make sure if you are using a personal trainer or gym
membership that the staff and your doctor are all aware of your health
problems and can put together a plan to allow you to safely achieve your
weight training goals.
It is also important to note that as you
work out you will naturally start to sweat and as such your shoes will
probably smell a little funny after a good work out so this is a very
good reason to get yourself a second pair of shoes as you don't want to
be wearing smelly shoes back to work or when you go see family or
friends
Cross training shoes or tennis shoes should be flexible
and strong enough to provide a good all around platform for you to do
your exercises as well as any type of treadmill or aerobic work. They
will allow your feet to breathe and still provide a flexible but strong
foundation for you to do your exercises.
Managing your time
If
you are deciding to work out at home you need to really develop
discipline and time management skills for yourself and your workout. Set
aside some time for yourself away from work, kids, pets and your family
and friends to focus at least 1 hour per day on your workout routine.
It
is also very important that you be able to concentrate on what you are
doing as handling heavy equipment like dumbbells and using exercise
machines can be dangerous if you have distractions.
If you are
working out at a gym or with a personal trainer they can help keep you
focused on what you are doing. One main benefit of using a personal
trainer and a gym membership is that you are in a structured environment
so it is easier to stay on task and focus your attention. Another
benefit is that with a personal trainer you can be pushed past your
comfort zone and your personal trainer can help keep you motivated when
you feel like you are too tired to continue and help push you to past
what you may have thought to be impossible.
Stretch Warm Muscles Not Cold Ones
It
is very important that you stretch and warm up first before you start
to do any type of heavy lifting. Even if you are very strong it is very
important that you do a 10-15 minute warm up and stretch your muscles
before you start to work them out to avoid injuries.
It is also
important to note that your muscles must have oxygen flowing to them and
be warm when you stretch them. So start by doing some light jogging and
some push ups and sit ups to get your core muscles warmed up to be
stretched to prevent injuries.
Once your muscles are warmed up
then you can do a simple stretching routine for at least 10-20 minutes
to make sure your muscles are relaxed and there are not any muscles that
are stiff. You should be sweating and warm before you even start to
work out and make sure you ware well hydrated before you start your
workout routine.
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