So, you’ve bought a gym membership. You got some nice new sneakers, some workout pants, and sweat wicking t-shirts. What now? Going to the gym for the first time can be daunting – even intimidating! It shouldn’t be, though. Soon enough you’ll start to love it, but the first step is figuring out exactly where to start!
Your first day – or even your first week or month – there’s no reason to jump into a taxing, long, complicated workout. You should first start familiarizing yourself with different areas of the gym, and different machines. If you’re not sure how to use a machine, any member of the Omni Fitness staff will be able to show you how! Start trying out various exercises, and see how they feel. Are there some you like more than others?
Sore is Okay
You might be sore the first few times you work out. This is normal! Muscle soreness (soreness not pain!) is a result of using muscles you’re not used to using. Take it slow, but don’t stop if you’re sore. After a while, you’ll stop getting so sore – but it takes consistency. If you stop and start, your body will go back to being sore each time.
Have a Plan
If you go into the gym with a plan, it’ll make it much less intimidating! You can go in knowing exactly what you plan to do. Plan your routine, what stretches you’ll be doing, what machines or free weights you’ll be using, and what body parts you want to work out. If you don’t know where to start with a plan, you can sign up for personal training and have a plan tailored and created just for you.
Take it Slow
Rome wasn’t built in a day! Keep your workouts consistent, but slow. Don’t worry about achieving huge goals! Set realistic ones, and before you know it, you’ll reach them. We’re here to help you achieve any goal you set!
Getting in shape takes hard work, dedication, and know-how. It also helps to have the right people on your side—like the personal trainers at Omni Fitness Center in Uniondale, NY. They’re passionate about fitness and that’s why their gym is filled with every type of machine and as many free weights as you can handle.
When it comes to lifting, Omni Fitness Center understands how confusing it can be to figure out what you should use and when. That’s why they’re talking about machines vs. free weights for strength training:
Pros: Weight machines can work well. They’re easy to learn and use, and they can help you isolate specific muscle groups more efficiently to help you build bigger muscles right where you want them. Typically, you can also train with heavier weights without assistance, and machines work well for the elderly or those in rehab.
Cons: Unfortunately, Omni Fitness Center warns that while machines can make you bigger and stronger, they won’t leave you with the full range of movement and your muscles may not translate into daily activities. Machines can also cause you to neglect to improve your small stabilizer muscles, and it can lead to injury because it’s too easy to use a machine incorrectly.
Pros: Omni Fitness Center loves free weights. They allow you to train for fully functional movements with the full range of motion. Plus, free weights make sure you improve your stabilizing muscles, and they give you a better result for the effort you put in. And best of all, there’s no limit to the variety of exercises you can do with free weights, and you can train anywhere at a much lower cost.
Cons: There are some negatives to using free weights, warns Omni Fitness Center. It can take time and effort to learn the proper techniques to use free weights safely and efficiently. There’s also a greater risk of injury if you do things incorrectly with free weights, and it’s never a good idea to lift heavy weights without a spotter.
If you don’t know which is best for you, call the expert fitness professionals at Omni Fitness Center to help you out at (516) 307-8088. Also, don’t forget to visit them online for fitness classes, membership information, and their blog.
Whether you’re planning to hit the gym to shed some pounds, change your shape, or improve your skills for your favorite sport, strength training is an important part of any well-rounded fitness regimen. Building muscle requires a lot of protein, so it’s crucial to fuel your body with the right nutrients to get the most out of your strength training sessions.
Omni Fitness Center in Uniondale, NY, has some easy, tasty recipes that will make your taste buds as happy as your muscles:
When you’re ready to commit to your strength training program, you need a gym that can help you reach your goals. Call Omni Fitness Center at (516) 307-8088 to get in touch with Uniondale’s best personal trainers. You can also check out their website and blog for more great fitness tips.
To get the most out of your workouts, make sure to fuel up 30-90 minutes before you start hitting the weights. Carbs are your friend, so make sure to get a healthy dose of them with this great recipe, compliments of Star Calaman from Dash and a Splash
1/2 cup oats
1/2 cup water
Dash of cinnamon
Pinch of salt
1/2 of an apple, cubed
1/4 cup chopped walnuts
Add oats, water, cinnamon, and salt to a small pot over medium heat. Bring to a boil. Add cubed apple to the pot and mix in with the oats. Lower the heat to a simmer. Let cook for 3-5 minutes until the oats have thickened. Remove from heat and transfer to a bowl. Top with chopped walnuts and dig in!
Looking to tone your glutes? The dumbbell squat is a great compound exercise for strengthening your Quads, Glutes, and Hamstrings. Try this the next time that you’re at the gym!
Nike Rated Trainer Jude teaches us how to get the most out of your treadmill workouts, with advanced techniques that recruit more muscles.
Almond Butter Cup Recovery Smoothie
Recover after your workout in the most delicious way possible, this Almond Butter Cup Smoothie is sure to satisfy and your muscles and your mouth.
1 banana, frozen
2 scoops chocolate whey protein
1 tsp cacao nibs
3 ice cubes
1 cup almond milk
1 Tbsp almond butter
Combine all ingredients in a blender and blend for one minute until everything is evenly combined. Add more almond milk if necessary. Pour into a glass and enjoy!
The cable fly is a exercise machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders, biceps, and middle back.
Step 1: Stand between two high pulley cables with handle attachments.
Step 2: Hold handles with an overhand grip (palms facing down). Walk forward as you walk forward you will notice that the hands will drop to chest level. That is your proper starting position for the cable fly. Stand upright in a staggered stance with arms outstretched but slightly bent so that knuckles are facing forward.. This is the starting position.
Step 3: The best way to ensure proper muscular activation related to the exercise you’re doing and to prevent injury is to position your elbows at a hug position and slightly bent and move forward into what we would call a slap position with the arms not touching. Pause, then slowly reverse movement back to starting position. This completes one rep.
Pro Tip! Because this exercise uses long levers the goal should never be to use a significant amount of weight at the beginning it really is a supplemental exercise for the primary muscles which would be the chest.
Sit slightly forward on seat or bench in order to grasp cable attachment. Place feet shoulder width apart on the vertical platform. Slide hips back positioning knees with slight bend.
Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat. Begin with light weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch. Full range of motion through lower back will vary from person to person.
Trainer Joe Gazio shows us one of the more effective toning exercises that you can do for your triceps in the gym.