Originally published Sept 1996
On an initial visit to most gymnasiums, almost endless permutations and combinations of exercises, weights, machinery and options confront a potential client. It’s the intention of this article to present some general guidelines and information in order to avoid common pitfalls.
Results are specific to the demands being placed on your body. The approach taken to your fitness program will determine the results. Training with heavy weights may make you bigger and stronger but not necessarily help you to reduce your body fat.
Ensure you set your objectives clearly. What exactly is meant by the following common terms : “tone up”, “lose weight”, “get fit”, “build up”? For example, generally to “lose weight” means the client wishes to lose body fat (It’s a nice way of saying it). It’s possible to lose body fat, yet gain body weight. Be clear about what your objective is.
Be realistic in your expectations. It’s taken you this long to get into this “out of condition” state, it’ll take some time to get “into condition”. Basically, don’t expect miracles overnight.
Results are reversible. Stop training and the gains you’ve made will begin to disappear.
Check techniques regularly. It’s easy to start doing an exercise incorrectly, which can place undue stress on muscles and connective tissue which may result in injury.
Be aware of your limitations. Always err on side of not doing enough, rather than too much. This applies to the selection of resistance, numbers of exercises, repetitions, number of sessions per week. You can always do more next time, but an injury may set you back significantly.
Try to approach things gradually. Temper your enthusiasm. Allow time for your body to adapt to the changes you are demanding of it through exercise. Most people end up sore in the initial stages of a program, which can deter them from continuing. You can minimise this by being less aggressive in your approach. Take a little more time to get into a regular routine.
Look for subtle changes. Look for little differences to reinforce progress. Changes such as looser clothing, that you are coping with the program more easily, having to tighten another hole on your belt, feeling more energetic, being less tired or capable of concentrating longer will help to reinforce progress long before you achieve longer term goals.
Use Dumbells / Barbells for most athletic situations. DB’s and BB’s allow greater movement variety. They utilise stabilising muscles, unlike machinery which control and restricts movement through their design.
Don't expect continuous gains. Often the rapid gains noticed initially are a result of enhanced body awareness or nervous system adaptation. This is particularly applicable to strength training. Programs need to be varied often to ensure adaptation occurs.
Expect enthusiasm to vary, and your training objectives to change. Accept that you are human, and that conditions change. At times your priorities change, or outside influences make training difficult. Try to resume as early as is applicable.
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Regards Kym
