Specialist in the physiology of exercise and sports nutrition, André Della Cuche explains how to start training in the gym and stay still in physical activity!
According to USP studies, 70% of people surrender in the gym in the first weeks. Find out how to get around insecurity, adapt training and start building real results!
The first day in the gym is a shock for many people. Unknown machines, crowded environments, lack of rhythm: everything seems to contribute to the famous “Nightmare’s Nightmare”. But the good news is that this phase is fleeting and, with the right guidelines, it can even become motivation to follow firmly.
Training of the Academy: a full start of doubts (and pain)
According to the physical coach André della Cuche, at the beginning the discomfort is natural. “The body needs about two weeks to start adapting to training stimuli and reducing late muscle pain,” he explains. A study by the Journal of Strength and Conditioning Research confirms: Post-training pain reaches its peak between 24 hours and 72 hours after the activity, but tends to decrease when the body adapts.
How to adjust the devices without fear (no error)
Among the greatest fears of those who start there is the fear of using devices in the wrong way. However, the expert guidance is clear:
“Always align the joints of your body with those of the device. For example, in the extensor chair, place the knees on the same axis as the machine joint,” he teaches André.
Keep posture – Abdomen adhering and contracted – it is essential to avoid injuries in the first days.
Mobility, bodybuilding or aerobic: what does it come first?
Many people run to the treadmill thinking that it is mandatory to start with it. According to André della Cuche, this orientation is already obsolete:
“Today we know that the priority should be bodybuilding, followed by aerobic training and mobility.”
Therefore, build strength and stability before concentrating only on calorie combustion. For those who start from scratch, the key is the key to training and respect for the borders of the body.
Platter devices? Without panic!
Finding all employed devices can be frustrating, but you can adapt without compromising training. André suggests two strategies:
Use other free devices within the programmed calculation sheet;
Replace with equivalent exercises, such as changing free squats with Smith Squat.
Flexibility is essential to maintain concentration and not waste time waiting.
Additional: Is it soon thinking about it?
It is wrong to think that supplements are only for advanced. Creatine, for example, is considered almost mandatory for its proven benefits: increase in strength, gain of muscle mass and improvement of cognitive function, while the coach strengthens.
The studies of the International Society of Sports Nutrition show that creatine is safe and effective even for beginners as long as it is used under guidance.
How to overcome the shame of being a beginner
Feeling insecure is normal, but it cannot prevent your progress. “Everyone started one day,” André recalls. If you miss the support from the gym professionals, the recommendation is to look for the management: you are entitled to adequate guide.
Having a personal trainer is a precious investment: in addition to creating effective training, it will be essential to motivate and correct possible errors in advance.
Nutrition in the first workout
The correct power makes the difference in performance and recovery. André recommends light meals before training, such as oat whites and eggs, or a dose of serum protein. After training, protein -rich foods help in muscle regeneration.
Do you need to train every day?
NO! André Della Cuche says that starting training from 3 to 4 times a week is more than enough for those who are adapting. Over time and physical evolution, frequency can be gradually increased.
Essential control list for you who decided that this year will still be your key round:
- Adjust the devices compared to the position of the joints;
- Give priority to bodybuilding, without abandoning aerobic and mobility;
- Maintain flexibility in formation so as not to waste time in the queues;
- Don’t be ashamed: ask for help when necessary;
- Invest in a strategic food before and after training;
- Consider integration with creatine in the first months;
- It starts with 3-4 weekly training and evolved coherently;
- Respect your limits and keep concentration: your future starts now.
The first day could even look like a nightmare. But with correct guide and patience, it will only be the first step towards a real transformation.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
