What are the introductory fitness courses for beginners

Basic teaching related to movement pattern calibration, physical fitness preparation content for beginners, and a down-to-earth introduction to dietary knowledge. The remaining various courses can be explored after you have mastered these three areas.

A while ago, I met a little boy who had just entered college in the gym. He started doing 15-minute sweat-burning fat-burning exercises with Douyin bloggers. After jumping for two days, his knees hurt so much that he couldn't even go to physical education class. He went to get an MRI and said that he had patellar tendon inflammation. This was because he didn't even understand how to exert force on the knees during squats and how to cushion when jumping. He started to increase the intensity, just to make himself suffer.

To be honest, many novices always think that practicing until they are sore and sweaty is effective. In fact, this is completely a misunderstanding. Action mode calibration is like learning to drive and first understand how to use the brake, accelerator and steering wheel. It would be strange if you dare to rush onto the highway without even learning the traffic regulations. This kind of calibration class is not as complicated as you think. It just teaches you how to find the feeling of tightening your core, how to avoid pressing the lumbar spine when bending down to bear weight, the force generation logic of basic compound movements such as squats, chest presses, and rowing, and even helps you adjust your daily routine. Due to bad postures such as rounded shoulders and forward head caused by sitting for a long time, many people always feel shoulder pain when practicing chest pressing. In fact, it is not a problem of weight at all, but a force compensation caused by incorrect posture. If you clear these problems when you get started, you can save several years of detours in the future.

If you usually get out of breath after climbing the third floor, there is really no need to stick to other people’s training plans. Just start with low-intensity physical preparation content, such as brisk walking combined with interval running, body weight small cycles, etc. You don’t need to pursue a full heart rate or sweaty clothes. The main thing is to make your heart, lungs, and Muscle endurance gradually adapts to the rhythm of exercise. I used to take care of an older brother who weighed more than 300 kilograms. He wanted to lift weights when he first came up, but he squatted on the empty bar for five times and then lay down on the ground for ten minutes to relax. Later, he started practicing by walking slowly for forty minutes every day, and then started strength training after two months, and there was no problem at all.

Oh, by the way, don’t ignore the introductory content related to diet. Three-point training and seven-point eating are really not a gimmick used by gyms to sell supplements. The two extremes that novices are most likely to fall into are: I have practiced for an hour today, then turned around and showed off a meal of crayfish and milk tea, which directly wiped out the consumption of the week, or I just started eating boiled vegetables, and broke out into binge eating after half a month. Instead, I became fatter than before. Reliable introductory diet classes will not ask you to count calories or memorize macronutrients right from the start. Most of them will first teach you how to identify the hidden calories in take-out and snacks, and how to adjust the structure of three meals. For example, replace half of the white rice and white noodles with multi-grain grains, and add a palm-sized amount of protein to each meal. You will feel full quickly and not feel hungry easily. Several of my colleagues around me did not exercise specifically, so they adjusted their diet first. They lost four or five pounds in a month, which is much more efficient than practicing blindly.

One of the hot topics on the Internet right now is whether newbies should hire a personal trainer. In fact, it really depends on the situation. If you have enough budget, find a certified personal trainer who is also good at practicing and take seven or eight classes to learn the movements thoroughly. It will definitely be more efficient than trying to figure out the moves on your own. But if you have a limited budget, there is no need to worry. Nowadays, many bloggers from regular sports schools and coaches of national teams are posting free introductory teaching content online. The teachings are much clearer than those of private trainers in many gyms. The key is that you have to slow down and don’t always think about building a waistcoat in one month and gaining ten pounds of muscle in three months. Slow and steady is better than anything else. The veteran players I know who are good at training will still watch the instructional videos of basic movements to pick out the details. After laying a solid foundation, whether you want to gain muscle, lose fat, or practice special sports later, you can get twice the result with half the effort.