You finally bit the bullet and joined a gym. Yet you're still finding a million and one excuses for not going. According to MayoClinic.com, a regular fitness regimen is one of the best things you can do for your health. Working out at the gym can lower your risk of disease, improve your coordination, tone and strengthen muscle groups, protect cardiovascular function, help you lose weight, and boost mood and self-esteem. Most gyms have numerous options, including sophisticated exercise equipment, sports and various types of classes. With so many activity choices, you may feel confused about how to begin, especially if you've never worked out before. The first step is often the hardest, but once you start, you'll be well on your way to achieving your fitness goals.
Learn your fitness level. Ask a personal trainer or physician for a comprehensive fitness evaluation. Test your pulse and respiratory rates, flexibility, aerobic ability, body mass index and muscular strength. Determining your score will help design a gym program with the safest exercises and activities for your fitness level.
Write down your goals. List the reasons you're starting a gym routine and what you hope to accomplish, even if it's just losing weight or muscle toning. Be clear about your intentions so you can choose a fitness regimen with specific exercises and sports to give you optimum results.
Look for a gym in a convenient location. Make sure it's not too far from your home or place of work, which could deter you from going. Visit the gym before joining, and ask for a tour to view exercise equipment, weightlifting room, swimming pool and any sports and classes. Check out the locker rooms to inspect for cleanliness. Ask which amenities they offer at no charge, such as lockers, soap, towels and shampoo. Find out if the membership fee includes a free training session. A personal trainer will assist you in setting up an exercise program and and teach you how to safely use the equipment.
Find gym activities that you enjoy and will look forward to. Be flexible to avoid boredom. Alternate between activities that strengthen different parts of your body, such as swimming and strength training. Ask to be put on any lists for gym members to find partners in racquetball sports. Join teams, such as basketball, soccer or volleyball.
Start slowly with reasonable goals. Avoid beginning with high expectations and a demanding workout, which could lead to early burnout, muscle strain, fatigue, injury and irrational feelings of failure. Exercise at a reasonable pace for your fitness level, and increase the time as you build up endurance and range of motion. According to the Centers for Disease Control and Prevention, healthy adults should work out 2 1/2 hours twice each week with a combination of aerobic exercise and muscle strengthening. Break up that time into 10-minute increments and spread them throughout the week until you build up your stamina.
Make a schedule for visiting the gym, and stick to it. Build going to the gym into your daily or weekly routine. Find the time to go in the morning, on your lunch hour or after work. Catch up on your mail and reading while riding the stationary bike or jogging on the treadmill.
Maintain a daily record of your progress, with both the highs and lows. Writing a journal of your road to physical fitness will give you a feeling of confidence and accomplishment, and keep you motivated.
Purchase attractive gym attire. Today, there are workout clothes for all shapes and sizes. You're more likely to hit the gym when you feel confident in what you're wearing.