7 Tips for Starting a New Workout Routine

So you’ve decided you want to start exercising. First off, congratulations! You’ve made the decision to enrich your life and improve your health. To help you get started on the right foot, we’ve put together this list of seven tips to keep in mind when you start a new workout routine. At Ellis Athletic Club in Newtown Square, we’re passionate about giving people the tools, knowledge, and motivation they need to reach their fitness goals. Ready to get started? Well, let’s go then!

 

-Start off slow

When you’re first starting a new fitness regimen, it’s important to take it easy at first. Even if you were an athlete in high school or college, if you haven’t kept up with working out, you’re not going to be at the same fitness level you once were. While it is an admirable goal to want to bench what you did when you were 17, that’s not where you should start. Work up to your goal slowly. When we get older, there are a variety of factors that cause our body to lose strength and stamina, so it’s something you have to account for. If you ignore this, you’re putting yourself at greater risk of getting injured.

-Understand your limits

As you get started, you’ll start to learn what your limits are. The human body is exceptionally adaptable. You will get more out of a workout that challenges those limits, but it’s important you don’t push it too far. If you put yourself through a punishing regimen, you’re more likely to get hurt. What happens when you get hurt? You can’t exercise, which means you can’t make progress. This is what makes working with a professional trainer — either individually or in a class — so valuable. A trainer is able to guide you up to the edge of your limits, but help you reign it in when you need to. It’s good to find a middle ground in how intense your workout is. Are you able to read a book or make a phone call while you exercise? You might need to bump it up. Are you feeling aches and pains over a week after you last hit the gym? That’s a sign you should slow down.

-It’s not just about exercise

Something that can’t be understated when discussing fitness is that exercise isn’t the only factor to consider. In order to get the most out of your new exercise regimen, you have to take a three-pronged approach. The first of these prongs is, naturally, working out. The next, and maybe most important, is your nutrition. You have to give your body the right fuel in order for your hard work to actually take hold. Finally, the prong which is too often overlooked is getting enough sleep. Your body needs enough time to repair itself, rebuild, and burn fat. This requires ample rest. That burning sensation you get after a workout? That is caused by microscopic damage being done to your muscles as you use them in a way they aren’t used to. Sleep and rest help your body recover and repair that damage to make your muscles stronger.

-Practice proper form

The number one cause of exercise-related injuries is when an exercise is done with the incorrect form. In fact, doing an exercise with the wrong form is worse for you than not doing that exercise at all. This is another area where a professional trainer can be invaluable, as they’ll guide and spot you as you work out, giving you pointers for how to maintain your form and avoid getting hurt. When you exercise with improper form, you’ll put a strain on parts of your body you’re not intending to work, while not getting the results you’re actually hoping for. Not only does this lead you to get hurt, but it also puts your goals further away than when you started.

-Using a sauna can help with recovery

As we touched on earlier, rest and recovery is a vital part of any workout routine. You should always be doing cooldown exercises before you finish for the day. One way to recover that many people swear by is using a sauna or steam room. Through the use of heat therapy, your body is able to increase its production of growth hormones, which are valuable to the process of muscle repair, as well as speed up the metabolization of fat. This will help you recover from injuries while lowering your body’s oxidation levels. Heat can even detoxify your body.

-Nutrition helps with soreness

Many people who love to work out feel great when they’re sore after a day at the gym. It’s a sign that they worked hard. However, that muscle soreness (also referred to as delayed onset muscle soreness, or DOMS) shouldn’t hang around too long. You can help get rid of that soreness with the right diet. When you drink enough water, you are hydrated enough to give your muscles greater elasticity, which means they’ll be strained less when you exercise. If you’re on a weight loss program, eating a high-protein diet will help a great deal as well.

-It’s a marathon, not a sprint

Maybe the most important piece of advice we can provide is this little tip about your mindset. Fitness is not a quick process. There aren’t any get-ripped-quick schemes. It’s a process, and one that you have to understand takes time. While you might not see results right away, it’s vital you don’t get discouraged. Patience is a virtue, as they say, and that’s certainly true when it comes to working out. Give it time, keep moving forward, and you’ll get there.

Beginning your journey to a healthier you is one of the best decisions you could ever make, but it’s going to take work to make it happen. The good news is that you don’t have to do it alone. Here in Newtown Square, you have Ellis Athletic Club to help you along the way. Whether you sign up for one of our many classes or you want to spend some quality one-on-one time with a personal trainer, we’ll help you set goals, learn proper form, and get motivated to put in the work. Call us today to learn how to get started!

The Time to Work On Your New Year’s Resolution is Now

There are only 65 days left in the year! With the holiday season officially upon us, those 60+ days are going to go fast. Before you know it, you’ll be ringing in the new year and trying to decide what this year’s resolution is going to be. If you are like most Americans, you’ll be making a fitness-related resolution this year, and it’s probably not the first time you’ve done it. Most people who make a fitness resolution have made them many, many times in the past, too.

If that sounds like you, then it’s time to do things differently this year. Instead of waiting for the new year to begin, it’s time to start working on your resolutions now. Because our gym has child care, personal trainers, and all the classes and equipment you could need, Ellis Athletic Center is the perfect place to get it done.

Why You Should Start Working on Your Resolution Now

Avoid the post-New Year’s gym crunch.

If you’ve ever joined a gym after the New Year, then you know what we’re talking about. A lot of gyms are packed with people who have made it their resolution to achieve a fitness goal. By February, they start to disappear. But why bother with the packed gyms when you could start working out now and start to see the results well before the new year arrives? That way, you avoid disappearing from the gym in February, too, because you’ll be motivated by the progress you’ve already made.

You’ll skip the holiday weight gain.

We all know how easy it is to gain weight over the holidays. If you start your new fitness routine now, though, you can avoid the weight gain and even get a jump on knocking off some of those excess pounds you are already carrying. Our personal trainers can work with you to ensure you are able to enjoy the holidays and avoid depriving yourself of those tasty holiday treats while still staying healthy and fit.

You’ll enter 2018 feeling good about yourself.

How do you usually feel on January 1st? A lot of people look in the mirror and aren’t happy with what they see. They’ve put on weight over the holidays. They haven’t been exercising. And now they are starting another year feeling down about themselves and not feeling or looking their best. Is that how you want to start 2018? Or would you rather start it feeling like a champion?

You could actually achieve your fitness goals.

If you’ve been making New Year’s Resolutions year after year about your fitness and you aren’t achieving your goals, then it’s time for something to change. It’s time to try something different. Starting now and working with a personal trainer can help you stay focused and motivated, instead of hitting the gym hard in January and avoiding it like the plague by March. Working with a personal trainer and starting today could be what you need to do to finally hit those goals.

We have a team to help you do it.

Our personal trainers are ready to get to work. If you want to start achieving your fitness goals now and not two months from now, we’re ready to get started, too. Talk to our team about becoming a member of Ellis Athletic Center today. And if you are already a member, ask how you can get a free one-hour personal training session!