Top Tips for Beginners Training (Or anyone thinking about giving it a go!)
By Myprotein Ambassador Kara Paris Halliwell
What is High Intensity Training?
Firstly, it is defined as “constantly varied functional movements that are performed at relatively high intensity” … That means absolutely nothing to you right? Ok, it involves running, rowing, swimming, gymnastics and weightlifting – pretty much everything…we specialize in not specializing so that you can be prepared for anything and everything.
The best part? Everyone can do it! All workouts or ‘WOD’s’ (Workout of the Day) are scalable to suit ones individual needs and/or ability whether that be through load (weight) or intensity (reps)
Here are my top tips for anyone…
The mistake most people make is thinking that you have to be super fit before you go to your first session, that couldn’t be further from the truth. The sooner you start the fitter and healthier you will become.
2.Define your goals
No matter whether your goal is to lose some body fat, make new friends or increase your fitness. Make sure that you’re clear about what you want from training.
Do not be too proud to ‘scale’ your workouts. This means that if the ‘RX’ weight (The weight as prescribed) is too heavy for you or you can’t do a pull up. Simply lower the weight of the barbell or kettlebell and/or ask your coach what would be a scaled progressive exercise to do instead.
4.Beginners: It is you against yourself
Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Compare your results against your own previous scores not against anyone else in the box. You want to better yourself, if that means you’re the strongest, fantastic! If not, keep working to improve your own ability.
5. Nutrition is key
To every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity.
Too many of us can get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week or a deload week every 4-6 weeks where you lower the weight, rounds, and intensity of your workouts. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work.
7.Work Strengths & Weaknesses
Beginners should work on their strengths alongside working on your weaknesses. Don’t always work on your weaknesses, it can become a negative experience if every time you step in the gym you try to do a pull up and you’re not quite there yet. By all means build up strength to give you the ability to accomplish a goal but work on your strengths and what you enjoy most too.
Sometimes you can walk into a gym and it appears that people may as well be speaking another language! You will pick it up in no time, but here a few words and their meanings to get you started; AMRAP – As many reps/rounds as possible; RX – As prescribed, EMOM – Every minute on the minute.
9.It probably wont get any ‘easier’
Beginners – You will get stronger, build a greater aerobic capacity, and become mentally tough and all of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. However, that doesn’t mean that the workouts will become any ‘easier’ you will just become better at approaching the workouts and knowing your own body and its limits.
Learning how to Olympic lift and performing gymnastics movements is fun and the atmosphere is different to a ‘globo’ gym. The people around you will be encouraging and motivating making the feeling you’ll have when you get your first ‘squat snatch’ or ‘pull up’ an amazing sense of accomplishment! Some of the workouts are not always fun but when it’s over you will want to do it all over again.
A Take Home Message
Don’t take yourself too seriously. Smile, laugh and Introduce yourself to people you don’t know.