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If you’ve just joined a health club or a gym for the first time, making the initial visit can be cause for some anxiety.


To relieve a new member’s nervousness, the staff of clubs or gyms are usually very welcoming and helpful. A member of the trained team often guides the beginner through the first workouts, assuring that the new member learns the correct way to use equipment and perform exercises to benefit most from such activity while avoiding injury.  So, even if you’re feeling anxious, staff members are trained to help put your fears at ease and help you grow comfortable in this new environment.


Most importantly, beginners should be patient with themselves and not try to do too much at first. Although people often want quick results, you’ll need to work out for a while before they begin to see changes, and that’s normal. It’s actually healthier than over-exerting your muscles.


Fitness coach Andrew Heffernan urges beginners, “Learn a few moves, work till you feel a little sweaty and leave before you get exhausted or bored.” Too often, beginners do not want to appear weak or badly out of condition, so they overdo their first workouts. Then, they become so sore that they are reluctant to return. So, it is best to work up to more strenuous exercises gradually rather than lose motivation so quickly.


If you’re new to fitness, it may surprise you that some exercises are more appropriate for different ages than others. That’s where a trainer can come in. A trainer can direct the new members through such exercises, instructing them on how many repetitions and how much weight to use if they are training with weights. Investing in one or a few sessions with a trainer can help the beginner feel more comfortable, as well as providing him or her with the instruction that will bring about results.


You can always get aerobic work on the stationary bicycles or the treadmills–familiar objects to almost everyone. You should also engage in total body exercises, which help exercise your entire body at once. Again, it’s really important to make sure you don’t overdo your exercise routine. At best, you’ll have sore muscles the next day, at worst, you’ll hurt yourself.


Establishing a routine of stretching to loosen up, at least 20 minutes of cardiovascular exercises, at least 15-20 minutes of weight training, and finishing with stretching for 12 minutes is a sound way to making progress.


Shoot for three days a week of gym time to make sure exercising becomes a consistent part of your life. While some people like to write down the exact exercises or sets and repetitions that they complete, you don’t have to. See what works for you, but above all, just start moving!