Many people step into a gym and are at a loss of what to do. So many machines, so many weights, so many options. Should you go to a spin class? A yoga class? Lift weights in a vain attempt to do what you think you “should” be doing? Here The Vanguard helps break down some myths about working out, while also giving you a good starting point.
First of all, it’s important to note that any and all activity is great. Whether you go to the gym or not, moving your body on a regular basis is a great way to combat potentially life-threatening conditions like heart disease and high blood pressure, it improves mood and energy levels, and for those of you who are scale-conscious, can help control weight. As a general rule of thumb, the American Heart Association recommends at least 30 minutes of activity a day. This can be as simple as going for a walk. It doesn’t have to be an intense session at the gym. Just move.
There are some common myths floating around about what makes a healthy body, but the most crucial component of fitness starts with a healthy diet. You can do 1,000 crunches, but you won’t see that six-pack unless you eat clean and do high-intensity cardio. In addition, ladies, no matter how much you lift, you will not look like Arnold. Women’s bodies do not have the level of testosterone needed to bulk up. So unless you are juicing, you need not worry. Lift those weights like the strong women you are! Men on the other hand do have the testosterone to bulk up, so keep lifting if the Terminator is your hero.
The basis of any strong workout is cardio. This is where you’re going to burn fat, build muscle, and improve your endurance and lung capacity. If you develop a regular routine, you’ll be able to tackle those monstrously steep stairs of Neuberger in no time. As a rule of thumb, you want your heart rate to be between 130-175 beats per minute for optimal strength conditioning. No need to go out and buy one of those fancy heart rate monitors, you can judge it by your ability to hold a conversation while working out. If you are slightly breathy while talking, you are headed on the right track. If you’re more of a numbers type of person, the treadmills at the rec center also have little hand rests that you can place your hands on to get a reading.
The biggest misconception of cardio is that you have to run. Not true. If you don’t like running, don’t do it. You won’t stick with something you don’t like. Try a Zumba class, which incorporates cardio with dancing, or try a spin class, which challenges your ability to ride a stationary bike through make-believe mountains. There are any number of ways you can get that heart rate up, so be creative. If you are interested in running and want to train yourself for a 5k or a half or full marathon Hal Higdon’s training plans are a great place to get started. They’re all available online, free, and start from the very beginning all the way to a marathon. Start small and make goals you can achieve. Rome wasn’t built in a day, so don’t assume your ideal body can be either.
Weights are also a wonderful way to work out and will give you those sharp, cut lines that you’re looking for. The more muscle you build, the more calories you will burn outside of the gym just by going about your daily life. On that note, it bears repeating, because it’s the most common weight training myth that scares away women, you will not bulk up if you lift weights. You will get the definition you want without looking like you drank a steroid milkshake for breakfast.
Weights are also highly personal. What works for somebody else may not work for you. However, if you’re not the type to just jump in the weight room and wing it, you can schedule a free 1-hour personal training consultation at the campus rec center. They will go over weight room basics, talk to you about your goals, and show you a quick 15-minute workout. The most important thing to keep in mind is to be safe and smart. If you have incorrect form, you can get injured and take yourself out of the game for a week or more. I highly recommend going the first few times with a friend that is familiar with weight training, so they can show you tips, tricks and proper posture.
Working out doesn’t have to be a chore, it can actually be something you enjoy—or eventually learn to enjoy. There’s no other feeling in the world that matches the endorphin rush of a good workout. Try it out, customize it to your needs, and get going. The benefits you’ll see far outweigh the initial frustration. Once you get into a regular routine, you’ll find that you’re day isn’t complete without a little exercise. Or in other words, think of Newtons first law of motion: an object in motion tends to stay in motion. Happy exercising!