This article was originally published on GNC.com
Maybe it’s a new year, a big life milestone or even taking a jump back into the dating pool. Whatever the reason, you were motivated to make a change and joined a gym. Woohoo! But now that you’re an actual gym member, working out for the first time (or coming back after a long time away) can feel a little overwhelming. If you’re wondering what to do at the gym now that you’ve got a membership, these tips will help you walk through the doors feeling confident and ready to tackle your goals.*
TAKE ADVANTAGE OF PERSONAL TRAINING
If you don’t know where to start, you’re not alone. Many gyms offer new members a free workout with a personal trainer. If your membership comes with a free session, definitely take advantage of it! This initial session is a great way to get a feel for unfamiliar equipment and to learn some workouts that you can do on your own from a trained fitness professional.
GET MOVING WITH A CARDIO WORKOUT
Your gym most likely has rows of treadmills, ellipticals and exercise bikes, and it may even have some rowing machines and stair climbers. Treadmills and ellipticals often have TVs in front of them so you can still get your favourite shows AND a workout in. Try to incorporate 30 minutes of cardio into your routine. Rotating between the different cardio machines throughout the week will help work different muscle groups and prevent your workout from getting stale.
MIX IN A HIIT WORKOUT
Incorporating high-intensity interval training (HIIT) into your exercise routine simultaneously builds cardio fitness and engages your muscles. If your gym offers group classes, try to incorporate a HIIT class 1-2 times per week.
TRY STRENGTH TRAINING
There are many ways to add resistance to your workout. Free weights, bands, exercise balls, punching bags or a weight machine are all excellent options for strength training. Not sure what some of those weight machines do? That’s what the staff members and personal trainers are there for. And If you’re looking for a little more structure, check out this intermediate workout plan.
SWIM SOME LAPS
Lucky you if your gym has a pool! Swimming laps is a great non-weight-bearing activity that works wonders for your cardiovascular system. Without music and TVs to distract you, you’ll be able to get in a rhythm with your strokes and zen out while still getting in a fantastic strength and endurance workout.
MAKE SOME FRIENDS WITH A GROUP AEROBIC CLASS
Whether it’s a high-intensity class, relaxing yoga class or booty-shaking dance class, group aerobic classes break up your routine and introduce you to other people with similar goals. But don’t think these classes are all fun and games—you’re still getting in a legit workout. On average, a 72.5kg (11 stone 4lbs) person can burn around 533 calories during a one-hour high-impact class and around 364 calories in a low-impact class.
KNOW YOUR POST-WORKOUT NUTRITION
If you’ve ever been envious of gym-goers who take authoritative swigs from cool shaker cups, now’s your chance to join the fun! Protein is a typical post-workout supplement, taken in the form of a delicious protein powder shake (Cookies & Cream, anyone?). Pro Performance 100% Whey is the perfect follow-up to a workout because it contains 24g of protein and comes in tasty flavours like Banana Cream, Chocolate Supreme and more.
You might also want to think about adding a daily multivitamin into the mix. Our Mega Men Sport or Women’s Ultra Mega Active multivitamin is a great complement because they were scientifically formulated for the nutritional needs of active men and women.
At the end of the day, the best supplements and workouts are the ones you’ll stick with. Now that you’re armed with all the tips and tricks, go hit up the gym and show that elliptical what’s up!
*Before starting any exercise or weight loss program, consult your physician.
Food supplements should not be used as a substitute for a varied and balanced diet and healthy lifestyle. Do not exceed recommended daily intake. Before taking any product, please consult your doctor or pharmacist if you are taking any medication or are pregnant or breastfeeding or trying to become pregnant. Keep supplements out of reach of children and store in a cool dry place.
