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A Perfect Fit: Workout basics for the beginner
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Anonymous user Tue May 2, 2006 10:55:25 PDT
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0 responses 0 comments In my last article, “What’s Your Excuse?,” I listed the top three excuses that I have encountered over the years in dealing with people and their quest for “the new you.”
In this issue, I will address the third excuse: “I don’t know what to do.”
As stated previously, of all the excuses that I have heard over the years this one is probably the most legit, as the lack of knowledge can be intimidating in any endeavor.
Knowing what to do once you are at the gym is no exception to that rule, especially for the beginner.
Before I list some basic tips on getting started, remember that the most important thing to do is get to the gym, even if you just stand around (yes, I’m serious). Or, if you workout at home, set aside a specific time to exercise. It is more important to develop a habit of setting time aside for fitness activity than it is to worry about what type of routine to follow.
You’ve done that and are ready to proceed? OK, let’s get to the workout.
Let’s start with those of you who have joined a gym but have little — or no — clue what to do. You have decided to “wing it” without a trainer and try to make your own way through the fitness maze.
Rule #1 (this will be the only rule in this article so please pay attention), don’t be concerned about muscle grouping.
What?
Muscle grouping.
It means training your muscle groups (arms, legs, shoulders, back, etc.) in a particular order.
If you are simply interested in getting into better shape and looking fitter, it makes no difference what muscle groups you train first, or second, or together.
Does that mean that it never matters?
No.
There are times to plan a more precise type of workout, but we are talking about getting started and developing a lifestyle pattern.
So before you run to your favorite fitness guru and tell them about this article and that I said they were wrong about working your chest and back together, calm down, take a deep breath and reread the prior sentence.
There are times when it does matter, but this is not one of those times.
OK, insert analogy here for clarification.
If you were going to get into shape by riding your bike on a regular basis, would it matter which way you rode down the street?
Safety considerations aside, no. It only matters that you get on your bike and ride.
The same is true in the gym. It doesn’t matter if you get on the treadmill first or do bicep curls — just move. If one circuit machine is occupied, go to another one. If the ellipticals are taken, get on a treadmill. You get the picture, I’m sure.
How many sets and reps should I do?
That doesn’t matter, either. ( I can feel the pain of cringing trainers throughout the force.) Do one set of 15, do two sets of 20, do three sets of 10 — it really doesn’t matter at this point, just keep moving.
If you are truly a novice, I would suggest trying as many machines as you can to learn how things work. Get to know the equipment so you can flow through your workout as you eventually begin to build a more precise program.
Alright, I hear you: “Just give us a basic routine.”
Here you go: six minutes any cardio of choice, one set of 15 on six to eight different circuit pieces, eight more minutes cardio of choice, one set of 10 with heavier weight on circuit equipment, finish with 10 minutes cardio.
On the cardio, start with two-minute warmup speed followed by three to six minutes graduated speed (fast walk at most) and finish with one to two minutes cool down.
This is designed primarily for the novice, but may be used successfully by even the most advanced fitness buff who wants a quick change of pace to their regular routine.
But what about those of you who workout at home?
You can follow the same guidelines. Depending on the type of equipment you purchased from Wheeler’s Fitness Equipment (shameless plug), you can set up your routine the same way.
Let’s say you have a treadmill and a few dumbbells. Follow the same cardio pattern, and simply fill in with different dumbbell exercises in between the cardio sessions. 
Maybe you have a BodySolid Home Gym and an elliptical. Once again, the routine remains the same, simply replace exercises on the home gym for the ones you would do on the circuit equipment, and follow the same routine for the cardio portion and you have it!
Simple, effective and gets you started on your regular habit, which is what you should be trying to accomplish at the beginning.
For now, develop the workout habit, stick to the program and you will succeed. The only ones who will fail are those who quit.
E-mail Ken at: ken@wheelersfitness.com
Ken Wheeler writes a regular fitness column for The Southwest Voice. He is the owner of Wheeler’s Fitness in the Town and Country Shopping Center at Stockdale Highway and Coffee Road.

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