**Gym Anxiety?
* **Introduction:** Coach Ngoni, a fitness correspondent, addresses the common anxieties and concerns of beginners at the gym. * **Pain and Recovery:** He emphasizes the importance of proper form and technique to minimize pain and maximize results. * **Building a Routine:** He suggests starting with lighter weights and gradually increasing the load as you get stronger.
Cardio Running, swimming, cycling, high-intensity interval training (HIIT), dancing Consult Resources Fitness professionals (trainers, coaches) Online workout plans (eg Nike Training Club) Mobile apps (eg MyFitnessPal) Fitness books and magazines YouTube fitness channels Consider your lifestyle Schedule (time available for exercise) Equipment availability (home, gym, or bodyweight) Health concerns (doctor’s recommendations) Sample workout routines Beginner Brisk walking (30 minutes, 3 times a week) Bodyweight exercises (push-ups, squats, lunges) Yoga or pilates (2 times a week) Intermediate Weightlifting (3 times a week) HIIT workouts (2 times a week) Cardio exercises (jogging, cycling) Advanced Strength training (4 times a week) Plyometric exercises (jump squats, box
jumps) Endurance training (long-distance running, swimming) Remember to Start slowly and progress gradually. Warm up and cool down properly. Listen to your body and rest when needed. Consult a healthcare professional before beginning any new exercise programme. Recovery is essential to allow your body to repair and adapt to the physical demands of exercise. Here’s a comprehensive recovery plan Immediate post-workout recovery (0-60 minutes) Stretching: Focus on major muscle groups. Foam rolling or self-myofascial release. Hydrate: Drink water or sports drinks. Refuel: Consume protein and complex carbohydrates. Rest: Take a 10-15 minute break. Short-term recovery (1-24 hours) Sleep: Aim for 7-9 hours.
This document outlines a comprehensive guide to achieving optimal well-being. It emphasizes the importance of a balanced diet, regular exercise, and stress management techniques. **Nutrition:**
The document highlights the significance of consuming balanced meals that include protein, complex carbohydrates, and healthy fats.
**A. Healthy Habits Over Supplements**
**B.
Avoid overtraining. Stay hydrated. Eat a balanced diet. Prioritize sleep. Supplements can be helpful, but they are not a substitute for a healthy lifestyle. ## Summary
Supplements can be helpful for recovery, but they are not a substitute for a healthy lifestyle. Protein powder, creatine, branched-chain amino acids (BCAAs), glutamine, and omega-3 fatty acids are some examples of supplements that can aid in recovery.
**Building Confidence Phase**
The initial phase of the program, often lasting 2-4 weeks, is dedicated to building confidence. This phase focuses on establishing a consistent routine and developing a solid foundation in exercise technique. **Establishing a Routine**
A key element of this phase is the creation of a structured routine.
Second month: Start incorporating more challenging exercises. Third month: Begin to see noticeable changes in your fitness level. Fourth month: Achieve a consistent routine and feel confident in your fitness journey.
