5 step fitness for beginners, it should be if you want to try the muscular

"Sports can actually cure diseases such as some types of heart disease. The sport has had a significant impact in helping people prevent or recover from several types of cancer. Sports help people who suffer from arthritis. Sports help people prevent and cope with depression, "said Michael.

Not denying again that many people who regularly do the gym experience weight loss. Of course, this only happens if the activity gym is done properly and regularly. But for those of you who are still novices, not necessarily directly undergo heavy gym schedule.

"any benefits gained from physical activity will encourage a decline in weight and You will feel better," said Rita Redberg, MSc, Chair of the American Heart Association's Scientific Advisory Board for the program Choose to Move.

What should be noted when first designing the gym?

In any sport, keep in mind that it is important for you to know the risks-the risk of injury. Don't forget also to not practice excessive. As reported by Everyday Health, there are 5 tips in the gym you can do for you beginners to avoid injury and can get optimal benefits.

1. start slowly

"When you are just starting a gym, do not directly do it 5 days a week, it could be a ' disaster ' for you," said John Higgins, MD, Director of Exercise Physiology at the University of Texas Health Science Center at Houston.

"Start slowly. It would be better if you do it gradually for a few days. The recommendations issued by the experts is currently doing it 2-3 days per week, for at least 30 minutes per day. But for you beginners you can do it 1-2 days per week, "said Dr. Higgins.

2. do not forget about stretching

Dr. Higgins said, in addition to warming, don't forget to stretch the muscles before and after doing exercises in the gym. Warming up and stretching will reduce the risk of injury while exercising.

"When you're warming up, you have to stretch the muscles and hold it for about 15 seconds. You will avoid injuries when doing it well and properly, "he said.

3. don't just one field

While exercises in the gym, we can perform any activity in accordance with the health and fitness targets to be achieved. As well as exercising at home or outdoors, you can combine various fields of sports that you. So in one day, don't just do one the same thing, but do another activity alternating with.

"Do not run continuously every day. You'll get bored. Try the others and you will enjoy it, "said Dr. Higgins.

Still said Dr. Higgins, don't forget to do a variety of sports that you can do to body fitness, such as aerobics, sports strength (resistance), flexibility (including yoga), and sports a balance. Likewise while undergoing strength training, don't just focus on one area of the body just like the arm or chest. Give the same attention to all areas of your body such as the stomach, calves, shoulders, back, and so on.

4. know the weight of the load and how to correctly use the fitness tool

most people confused when first entering the gym said Dr. Higgins, but mostly they are just afraid to ask for help.

"If they don't know, ask. In the gym, there are many people who will help Your fitness program with the tools that are in the gym, and to ask will help you avoid injuries caused by your own, "said Dr. Higgins.

Due to lazy to ask, the beginner who jump-started the workout with the heaviest burden they can raise. When it should begin from the lightest first. Dr. Higgins suggested that does not increase the weight used to be in every single week, so as not to injury and can get the benefits of the best of fitness.

Most gyms have a lot of officers who are ready to help you explain how the correct way to use a certain tool, as well as let you know what the functions of the tool.

5. know when to rest

You might think a gym every day is good. But according to Dr. Higgins, we also need a break to offset the time of exercise, because when there is no time off, the body and the muscles do not have time to recover.

"If you don't give Your body a rest period to recover and repair itself, your performance will drop and you will be hard to recover fully," said Dr. Higgins.

If you feel pain or soreness after the gym (not due to injury), that's good, because it means your muscles are already starting to feel the effect. Dr. Higgins suggests not to use painkillers and let it recover naturally.