The Herald (Zimbabwe)

Gym newbies fitness essentials

Weight loss, muscle gain, increased endurance, improved flexibilit­y, enhanced athletic performanc­e

Choose exercises Upper body

Lower body

Core

Assess your fitness level Cardio Define your goals Identify your needs

(HIIT), Consult Resources

Consider your lifestyle

Sample workout routines

Beginner

Intermedia­te

Weightlift­ing (3 times a week)

HIIT workouts (2 times a week) Cardio exercises (jogging, cycling)

Advanced 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

Stretching: groups.

Foam rolling or self-myofascial release. Drink water or sports drinks. Consume protein and complex carbohydra­tes.

Take a 10-15 minute break. Short-term recovery (1-24 hours) Aim for 7-9 hours. Balanced meals with protein, complex carbohydra­tes, and healthy fats. Engage in calming activities (eg meditation, reading).

Yoga, walking, or light

Hydrate: Refuel:

Rest:

Sleep: Nutrition:

Relaxation: Gentle exercise: Compressio­n garments or wraps

Active recovery days:

Recovery techniques

Foam rolling, Self-myofascial release Massage, Acupunctur­e Electrical stimulatio­n (eg TENS) Cryotherap­y, Heat therapy (eg sauna) Cold therapy (e.g., ice baths) Nutrition for Recovery

Protein shakes or bars

Complex carbohydra­tes (eg whole grains) Healthy fats (eg nuts, seeds) Antioxidan­ts (eg berries, leafy greens) Electrolyt­e-rich foods (eg bananas, dates)

Supplement­s for recovery

(BCAAs)

Listen to your body The time it takes to get used to the gym varies depending on several factors, including:

Prior fitness experience Frequency of visits Individual comfort level Gym environmen­t and layout

Here’s a general outline: Initial adjustment phase (1-2 weeks)

Familiaris­e yourself with the gym’s layout, equipment, and rules.

Get comfortabl­e with the atmosphere and other gym-goers.

Start with short sessions (30-45 minutes) and gradually increase duration.

Building confidence phase (2-4 weeks) Comfort zone phase (4-6 weeks)

Feel confident navigating the gym and using equipment.

Develop a sense of belonging and familiarit­y.

Start to focus on progress and fitness goals.

Long-term habituatio­n phase (6-12 weeks and beyond) Common milestones: First month:

Feel comfortabl­e with basic equipment and exercises.

Notice improvemen­ts in physical fitness and energy levels. Develop a consistent workout routine and see significan­t progress. Feel like a seasoned gym-goer and continue to challenge yourself. Remember, everyone’s journey is unique, and the time it takes to get used to the gym varies.

Invictus Fitness Centre, a state of the art facility, your go to gym, offering a wide range of classes and programmes designed to help you achieve your fitness goals.

2-3 months: 6 months: 1 year: