Starting a fitness journey can be exciting and rewarding, but it can also be daunting and overwhelming. As a beginner, it’s natural to make mistakes along the way. Here are some common mistakes that people starting fitness often make:
Not having a clear goal or plan. It’s important to have a specific and achievable goal in mind, as well as a plan to reach it. Without a goal, it’s easy to lose motivation and get sidetracked.
Not seeking professional advice. Before starting a new exercise routine, it’s important to consult with a qualified fitness professional. They can help you design a safe and effective program that meets your needs and goals.
Overdoing it. Many people starting fitness make the mistake of trying to do too much too soon. This can lead to burnout, injury, and even discouragement. It’s important to start slow and gradually increase intensity and duration over time.
Not being consistent. Consistency is key to success in fitness. It’s important to make exercise a regular part of your routine and stick with it. This can be challenging, but the rewards are worth it.
Not eating well. Exercise is only part of the equation when it comes to achieving your fitness goals. Proper nutrition is also crucial. Eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains will fuel your workouts and support your overall health.
Not challenging yourself. To see progress and avoid boredom, it’s important to challenge yourself and try new things. This might mean trying different exercises, increasing weight or intensity, or adding new activities to your routine.
By avoiding these common mistakes, you can set yourself up for success and make the most of your fitness journey. Remember to be patient, consistent, and persistent, and you’ll be on your way to achieving your goals.
Starting a fitness journey can be intimidating, especially if you’re new to the world of exercise and healthy living. But don’t worry, we’ve got some tips to help you get started and make your fitness journey a success.
Set realistic goals. It’s important to have a clear idea of what you want to achieve with your fitness journey, whether it’s losing weight, building muscle, or improving your overall health. But be realistic about what you can accomplish in a short amount of time. Start small and work your way up to bigger goals.
Find a workout that you enjoy. The key to sticking with a fitness routine is to find an activity that you actually enjoy. This could be anything from running to yoga to weightlifting. The important thing is to find something that motivates you and keeps you coming back for more.
Get a workout buddy. Having a workout partner can help keep you accountable and motivated. Plus, it’s more fun to exercise with a friend.
Don’t be afraid to ask for help. If you’re not sure how to do a certain exercise or if you’re unsure about what workout routine is right for you, don’t be afraid to ask for help. There are plenty of resources out there, from personal trainers to online forums, that can provide guidance and support.
Stay hydrated and fuel your body. Proper hydration and nutrition are essential for a successful fitness journey. Make sure to drink plenty of water throughout the day and fuel your body with healthy, nutrient-rich foods.
By following these tips, you’ll be well on your way to starting a successful fitness journey. Remember to be patient and consistent, and you’ll see the results you’re looking for. Happy exercising!
Eating optimally to lose weight can be a daunting task, especially for beginners. However, with the right approach, it can be a simple and effective way to shed those unwanted pounds. Here are some tips on how to eat optimally to lose weight:
Plan your meals: Before you even step into the kitchen, plan out your meals for the day. This will help you stay on track and avoid reaching for unhealthy snacks. Make sure to include a balanced mix of protein, healthy fats, and complex carbohydrates in each meal.
Choose healthy, whole foods: Processed and packaged foods are often loaded with added sugars and unhealthy fats, which can derail your weight loss efforts. Instead, opt for whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. These foods are packed with nutrients and will help keep you feeling fuller for longer.
Drink plenty of water: Water is essential for weight loss and overall health. It helps flush out toxins, keeps you hydrated, and can even help you feel fuller, which can prevent overeating. Aim to drink at least eight 8-ounce glasses of water per day.
Don’t skip meals: Skipping meals might seem like a quick way to cut calories, but it can actually have the opposite effect. When you skip meals, your body goes into starvation mode and starts to hold onto fat. This can slow down your metabolism and make it harder to lose weight. Instead, eat regular, balanced meals throughout the day.
Portion control: Portion sizes can make a big difference when it comes to weight loss. To avoid overeating, use smaller plates and bowls, and measure out your portions. This will help you avoid consuming more calories than you need.
Eating optimally to lose weight is all about making healthy, balanced choices. By planning your meals, choosing whole foods, staying hydrated, and controlling your portions, you can set yourself up for weight loss success.
Biceps training is an essential part of any comprehensive fitness routine. Not only do strong biceps help to improve the overall appearance of your arms, but they also play a crucial role in many everyday activities such as lifting, carrying, and pulling.
There are a few key exercises that are essential for biceps training. The first is the traditional biceps curl, which can be performed with a variety of different equipment such as dumbbells, barbells, or resistance bands. This exercise targets the biceps muscles and helps to build strength and size.
Another important biceps exercise is the hammer curl, which is similar to the biceps curl but is performed with a neutral grip (palms facing each other). This variation targets the biceps as well as the forearms and shoulders, providing a more comprehensive arm workout.
Incorporating these exercises into your fitness routine can help to improve the strength and appearance of your biceps. It’s important to perform a variety of different movements and to increase the weight gradually as you progress in order to continue challenging your muscles and promoting growth.
In addition to these exercises, it’s also important to incorporate other upper body workouts such as push-ups, rows, and tricep dips to create balanced arm development.
Biceps training can be incorporated into both full-body and upper body workouts, and can be performed 2-3 times per week for optimal results. So if you want to build strong, toned arms, be sure to include biceps training in your fitness routine.
Training your legs efficiently is essential for overall body strength and fitness. Whether you’re a beginner looking to improve your lower body strength or a seasoned athlete looking to take your performance to the next level, focusing on your legs is crucial.
Here are some tips to help you train your legs efficiently:
1. Start with compound exercises: Compound exercises are those that involve multiple muscle groups, and they’re great for working your legs efficiently. Some examples of compound leg exercises include squats, deadlifts, and lunges. These exercises not only target your quadriceps, hamstrings, and glutes, but they also engage your core and upper body muscles, making them a great overall workout.
2. Don’t neglect your lower body: Many people focus on their upper body and forget about their lower body. This can lead to imbalances and injuries down the road. Make sure to include lower body exercises in your workout routine at least twice a week.
3. Vary your workouts: Doing the same leg exercises over and over can lead to plateaus and boredom. Mix up your workouts by incorporating different leg exercises and using different equipment. This will not only keep things interesting, but it will also challenge your muscles in new ways and help you see continued progress.
4. Focus on form: Proper form is crucial when training your legs to avoid injuries and maximize your results. Make sure to engage your core, keep your back straight, and avoid swinging or jerking the weight. If you’re unsure of the correct form, consider working with a personal trainer or watching instructional videos.
5. Incorporate plyometrics: Plyometrics, or jump training, is a great way to add power and explosiveness to your legs. Examples of plyometric exercises include box jumps, jump squats, and lateral jumps. These exercises can be challenging, so make sure to start slowly and increase the intensity gradually.
Training your legs efficiently is essential for overall body strength and fitness. By incorporating compound exercises, focusing on your lower body, varying your workouts, and using proper form, you can take your leg training to the next level and achieve your fitness goals
No matter what your age, fitness experience, or fitness goals are, incorporating weight training into your exercise routine can be really beneficial for your health and wellbeing.
At first, lifting weights may feel intimidating but don’t worry – this feeling is normal. This guide is here to help you understand the fundamentals of lifting weights, so you can feel more confident when you step in the gym.
Starting something new can take you out of your comfort zone, but acknowledging these feelings and knowing that they’re only temporary can help put you in a positive mindset from the get-go. Everyone in the gym was once a beginner, so while you may not be completely confident at the start, with practice you will definitely get better!
Benefits of Weight Training
So why should we weight train? Weight training can provide a whole host of benefits, from physical health benefits, such as improved strength and building muscle, to mental health benefits like improved mood and reduced anxiety. And these are just a few to name. Find out more on the many amazing benefits of weight training here .It doesn’t only improve how we function in the gym, but in our day to day life too, which is why it’s so highly recommended for our wellbeing. The NHS recommends two or more muscle-strengthening exercises a week which focus on all muscle groups, and weight training in the gym can be a great way to meet these recommendations.
How to get started with lifting with weights
If it’s your first time lifting weights, the thought of going to a fixed-resistance machine or the free weights area to complete a workout may feel a bit daunting. But rest-assured, once you familiarise yourself with the gym, the equipment and practicing performing weighted exercises, you’ll soon wonder why you were so nervous in the first place.
Step One:
The first step we recommend is to find out where the weight training equipment is in your gym. Each of our PureGym locations has a cardio area, fixed-resistance area, fitness studio, and free weights area, and most also have a functional training area. The three main areas where you would find weight training equipment is the fixed-resistance machines area, free weight area, and functional area.
Fixed-resistance area
Free weights area
Functional area
If you prefer to have someone show you around our gym, you can book into an induction where you will be guided by a staff or personal trainer around the gym floor, providing a great opportunity to ask any questions you may have about the kit or weight training. Knowing where everything is can help give you peace of mind when navigating your way around the gym.
*Please make sure to get clearance from your Doctor or qualified health professional if you have any existing medical conditions or injuries before you start exercising.
Step Two:
Having a strong purpose behind your training is important, as this will direct your approach and give meaning to the efforts you put in at the gym. Do you want to learn how to deadlift? Do you want stronger arms to be able to pick up your growing kids? Do you want to improve your body composition?
Write down the goals you would like to achieve so you can start planning your weekly workouts. You can read our guide on how to set fitness goals to help you complete this step.
Step Three:
Now that you’ve got your goals, it’s time to align these with what you do in the gym. There’s no one right way to achieve your goals, so don’t sweat it trying to come up with the perfect plan. The main thing is to get started and do what feels right for you and what meets your needs.
It’s also a good idea to familiarise yourself with exercises using weights. You can check out our free Exercise guide with a range of weight-bearing exercises, which includes videos demonstrating exercises targeting different body parts and step-by-step instructions. This can help you gain more confidence when you do your workouts.
Step Four:
When you come to doing your workout, make sure to warm up beforehand and cool down after, as doing so is important for injury prevention.
For the first few weeks you probably want to work on making the gym a weekly habit, as well as learning how to perform exercises safely and correctly. You might find that you’re not getting a sweat on, and you may feel like you’re not getting enough of a workout in, but during this starting phase, it’s really important to focus on good technique to avoid injury – doing so will allow you to get the most out of your workouts in the long run. Quality over quantity is key here! Also make sure you give yourself ample time to rest in-between sessions!
You may find yourself regularly wondering “Am I doing this right?” which is perfectly normal. If at any point you feel you’re not sure how to use equipment or perform exercises and you’d like some guidance, our staff and the personal trainers in the gym will be happy to help you, so don’t be afraid to ask for help.
There will be a learning curve at the start but over time, you’ll find that you will get more and more comfortable in weight training. You’ll also start to notice improvements in your strength and overall health, and no doubt you’ll be wondering why you didn’t start this sooner!
Are your workouts starting to feel like a task to tick off your to-do list rather than something you enjoy doing? Don’t worry, we’ve all been there!
Working out can feel a lot easier when motivation is high which is often when we are trying something new. When it’s low it can feel like a real challenge sticking to workouts, and in turn keep active. While there are times when it’s good to take a break (resting is just as important), regular exercise is really important for our physical and mental health. Enjoying exercise is key in keeping active and reaping the many benefits of exercising.
Here are our tips to help you develop a fitness routine you love and enjoy:
1. Be kind to yourself
Whether you’re new to working out or you’ve taken some time off exercising and trying to get back into it, make sure to set realistic expectations. Setting the bar too high can often put a lot of self-pressure or result in disappointment which can make exercise less enjoyable. Allow yourself time to ease into your fitness routine. Remember, you can always build up from where you are now and taking time to establish a solid foundation will set you up for success in the long term.
2. Have a routine
Creating some structure or having a plan can help when it comes to staying consistent to your fitness routine. One way to do this is by allocating certain days of the week that you know you can commit to. For example, if you know you can realistically make Monday, Wednesday and Friday 6pm your workout times, adding this into your diary and working out at these times will help you to develop getting into the habit of exercising. However you decide to plan your routine, it’s a good idea to tailor it to your needs, preferences and goals. That way, it will be much easier to stick to and enjoy!
3. Set some goals
In addition to having structure, it’s important to set some goals which motivate you to exercise. Have a think about what it is that you’d like to achieve that will leave you feeling proud. Is it doing a press up with really good form? Is it running a 5k? Is it learning how to lift weights with good technique? It is showing up to the gym consistently 3 times a week? Whatever goals you decide to achieve this can also guide how you go about your training. Check out our article on how to set fitness goals if you’re not sure where to start.
4. Do what you love
There are so many ways to exercise and move your body. Whether it’s walking, running, lifting weights, dancing or playing a sport, all ways of moving your body is valid. Finding ways of moving your body which makes you feel good is important when it comes to keeping active and enjoying fitness. If you’re not sure what you like, don’t worry – you can use this time to explore and try different things to find out what it is that you like doing. It could be that there are certain exercises you really enjoy doing, or certain pieces of gym equipment you like using and incorporating these into your workout routine to make your workouts more fun.
5. Exercise with a friend
Exercising with a partner or friend can be another way to make fitness more enjoyable. We know that starting something new or getting back into fitness can feel daunting. Having someone to support you on your journey can make a big difference and also help keep you accountable.
6. Make sure to get enough rest
Resting is just as important as exercising when it comes to keeping active and can often be overlooked. Overtraining can result in fatigue and even injuries which can negatively impact your wellbeing so try to make sure you get adequate rest in between your workout sessions. If there are days where you have a workout scheduled and your energy is low, it’s okay to listen to your body and take a step back and adjust your training to meet your needs.
7. Shift your perspective
Exercise can and should be fun! Shifting your mindset to focus on the benefits of exercising and exercising from a place of care where you can appreciate your body for all the amazing things it can do can help make your workouts more enjoyable.
When starting a new exercise programme or when getting back into fitness, keep in mind that it is going to take time to settle in. If you’re worried about what people might people think of you in the gym (a very common worry amongst new gym goers), just remember that everyone was once a beginner. If you can, avoid comparing yourself to anyone else and focus on where you are now and celebrating all your wins along the way. Try to enjoy the process of working on your skills, improving your habits and how great exercising can make you feel, rather than wait till you achieve your big goal – you deserve too!
Strive for at least 150 minutes of exercise per week
Break it down to 40 minutes 4 days a week, 30 minutes 5 days a week, or however, you’d like! Choose what works best for your lifestyle.
Cut your coffee calories
Cut calories in your morning cup of coffee by skipping the cream and sugar. Instead, try drinking it black or reducing your amount of each.
Prioritize consistency over intensity.
“You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable. And remember that it takes time and consistency to build your body, but one workout can put you in a better mood. You leave it all in the gym: the annoying boss, the argument with your best friend, being stuck in traffic… It’s like you get to press reset.” —Valerie Waters, celebrity trainer and creator of Valslides, @valeriewaters
4. Be kind to yourself
Individual motivation – or the lack of it – is only part of the bigger picture. Money, parenting demands or even where you live can all be stumbling blocks, says Sniehotta. Tiredness, depression, work stress or ill family members can all have an impact on physical activity. “If there is a lot of support around you, you will find it easier to maintain physical activity,” he points out. “If you live in certain parts of the country, you might be more comfortable doing outdoor physical activity than in others. To conclude that people who don’t get enough physical activity are just lacking motivation is problematic.”
5. Make it a habit
When you take up running, it can be tiring just getting out of the door – where are your shoes? Your water bottle? What route are you going to take? After a while, points out Sniehottta, “there are no longer costs associated with the activity”. Doing physical activity regularly and planning for it “helps make it a sustainable behaviour”. Missing sessions doesn’t.
Given its simplicity and accessibility, running is an extremely popular method of exercise—all you need are a pair of running shoes, some appropriate clothing, a route to follow or access to a treadmill and you can start exercising. Want to maintain a healthy bodyweight? Running can do that. Want to improve your health or reduce stress? Running can do that. Want to test your fitness level or need some additional motivation to exercise? Register for a running race or event and you’re set.
Of course, while running is easy, accessible and beneficial, you have to know how to do it properly so you can enjoy it for years. One of the ways you can help prepare your body to perform its best once you start running is to first perform a dynamic warm-up, which offers the following six benefits:
For many runners, a warm-up may consist of only a few stretches or some slow jogging before starting to move at a steady running pace. While this is better than nothing, it does not adequately prepare muscles for the forces experienced during a run. If you run regularly or are returning to running after taking some time off, avoid the risk of an injury and make your workouts as effective as possible with a dynamic warm-up.
Cold temperatures require a car’s engine to idle for a few minutes to allow it to warm up before driving. Warming up a car is a fitting analogy for the benefits of a dynamic warm-up; allowing a car’s engine to run for a few minutes ensures that oil is circulated through the engine to lubricate the pistons responsible for generating the power that makes the car go. Muscle, fascia and elastic connective tissues are more elastic at higher temperatures, which allows easier, unrestricted motion of the joints used in exercise. Taking the time to perform a complete dynamic warm-up, starting with slow movements before progressing to rapid, explosive exercises, allows blood to circulate to the working muscles. This also activates the central nervous system (CNS) so it functions more efficiently to control the muscles involved in running.
There are two general types of muscle fibers in your body: slow twitch and fast twitch. Slow-twitch fibers use oxygen to metabolize free fatty acids into adenosine triphosphate (ATP), the chemical used for energy, via a process called lipolysis. Slow-twitch fibers are mostly involved with endurance activities such as running for distance. Conversely, fast-twitch fibers use carbohydrates (called glycogen once it is stored in muscle cells), either with or without oxygen, to produce ATP. Because they can generate more force than slow-twitch fibers, fast-twitch fibers are used when muscles need to produce greater amounts of force. Glycolysis, which is the process of metabolizing glycogen to ATP, takes less time than fatty acid oxidation; for this reason, it is the primary source of energy when running at a moderate-to-fast pace. The different movements of a dynamic warm-up helps facilitate glycolysis so that you can produce energy efficiently for your run.
Several hormones, including cortisol, epinephrine and norepinephrine (commonly called adrenaline because they are produced in the adrenal glands), are used to help metabolize fats and carbohydrates to ATP. The gradually increasing intensity of a dynamic warm-up allows the adrenal complex to produce these hormones so that you have the energy to fuel your run.
Reciprocal inhibition refers to the physiological action that occurs when the shortening or contracting of one muscle sends a signal to the muscle on the other side of a joint to lengthen. The controlled contractions of a dynamic warm-up apply reciprocal inhibition to allow muscles to lengthen and joints to lubricate to properly prepare for activity. In addition, joint capsules and ligament endings contain numerous sensory receptors that measure and identify pressure, movement and the rate of movement of their respective joints. Slow, controlled movements through a complete range of motion allows the nervous system to learn how to regulate the degrees of freedom, or amount of movement, allowed in each individual joint.
A byproduct of glycolysis is carbon dioxide, which causes your rate of breathing to increase because the lungs are trying to expire carbon dioxide while drawing in more oxygen to use for energy production. In addition, glycogen stored in muscle cells attaches to water. As glycogen is metabolized to ATP, it releases that water in the cells. Low-intensity body-weight exercises use free fatty acids for fuel; as the exercises of a dynamic warm-up become more intense, the working muscles gradually start using glycolysis to produce ATP. This causes your breathing to speed up and sweat to start appearing, which is a signal that your muscles are ready to go, the warm-up is over and it’s time to start running!
Whether you’re a longtime runner looking for a more effective way to train or you’re a beginning runner, the following dynamic warm-up will help make sure that every step you take counts. Note: These exercises are also very effective for an active recovery workout the day after a really hard training session, when your muscles are still sore and you want to move but you don’t want to overwork your body. In addition, they can also be used for a stand-alone mobility workout on those days when you might be dragging a little bit and want to work out but don’t want to push yourself too hard.
