Queres começar a treinar? vê o nosso guia passo-a-passo!

Do you want to start training? Check out our step-by-step guide!

Design cities without cars! Reading Do you want to start training? Check out our step-by-step guide! 4 minutes Next Time to get back to the gym! Are you ready?

Are you thinking about joining the gym but don't know what to do with each piece of training equipment or what the best options are for you?
Don’t worry, we’ve all, or at least most of us, been through this!
This initial step can be intimidating, but with the right guidance you will learn what you need and gain the confidence to feel comfortable in the gym.

In this blog post we will provide an effective step-by-step guide to help you start your journey towards next summer! Or, ideally, at the beginning of a new life where training will always be part of it!

First step: set clear goals
The first step in any planning is defining objectives. Do you want to lose weight, gain muscle, improve endurance or simply improve your overall health? Having clear goals will help you adapt your exercise routine and keep you motivated.

Second step: seek professional guidance
Scheduling an initial assessment session with a personal trainer is essential. You may not want to train with a PT, but it is essential to get an expert opinion. He will assess your fitness level and can create a personalized training plan at no cost. It can also teach you the correct techniques for performing the exercises, which will help you avoid injuries and optimize results. Find a PT for this initial session once you sign up for the gym.

Third step: start with the basics
It starts with simple exercises, targeting the main muscle groups. Squats, Lunges, Push-ups and Planks can be excellent choices. Master these movements before moving on to more advanced exercises.

Fourth step: create a routine
Consistency is the key to success. In any change we want to implement, we will only be successful if we manage to maintain it for some time. Look at your schedule and your lifestyle, and find a "hole" where you can fit in your training. Whether it's two, three times a week or every day, find your rhythm and maintain regularity.

Fifth step 5: progress is gradual
As you become more comfortable in the gym or in the box, gradually increase the intensity of your workouts. This may involve adding more weight, doing more repetitions, or trying new exercises. Challenge yourself, but always be safe.

Sixth step: record your training and your progress
Recording your daily training plan and the basic metrics of your progress (weight, measurements...) will be very useful. This way you can track your achievements and it will help you identify what works best or areas that need improvement. But be careful: noticing changes takes time! don't pressure yourself! What is said in these circles is that a friend of yours notices a difference after 1 month, your family after 3 months, and you only after 6. So, stay consistent. The results will appear!

Step Seven: Stay hydrated and eat well
Proper nutrition is essential for a successful fitness journey. Drink water regularly and fuel your body with a balanced diet rich in lean proteins, whole grains, fruits and vegetables.

Step Eight: Rest and recover
Don't underestimate the importance of rest and recovery. Muscles need time to recover and only then can they grow. Try to get between 7 and 9 hours of quality sleep every night and incorporate rest days into your routine.

Embarking on a training journey as a beginner can be both exciting and challenging. But by setting goals and creating a routine, along with the other steps outlined above, you'll be on your way to achieving your goals.

Remember that consistency and patience are key. And if you can implement and stick to a plan you will make progress and lead a healthier and happier life.

And if you still don't have the right clothes for your workouts, see why you should choose Oito.Um here .

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