What is included in the novice fitness introductory course?

The core logic of introductory fitness courses for beginners is actually to "avoid injuries first, build the framework first and then fill in the content." Most of them are designed around the core directions of movement pattern calibration, improvement of basic sports abilities, and diet and training habits. However, there are indeed obvious differences in the course logic of different institutions on the market, and there is no absolute standard answer.

The two mainstream ideas now are quite different. The first type is commonly used by studios that specialize in rehabilitation and posture adjustment. It is believed that novices should first solve the problems caused by sitting for a long time before practicing, otherwise it will be easy to train with injuries. Just like when you first learn to ride a bicycle, you must first adjust the saddle and handlebar to a position suitable for your height, otherwise you will fall off after two steps. I went with my best friend to experience this kind of studio near my home before. It took two classes just to adjust her problem of not being able to breathe abdominally and having tight iliopsoas muscles. After practicing, she actually said that the backache at work that had bothered her for more than half a year was much relieved.

There is another type of thinking that is common in commercial gyms. It is believed that novices do not need to worry about too many small problems. First, finding the pleasure of training and being able to persevere is the first priority. In the first class, fixed equipment movements with high error tolerance such as seated chest presses and leg presses will be taught. After practicing, you will be sweating, and you will feel a sense of accomplishment, and it will not be easy to persuade them to quit.

In fact, no matter what kind of class you choose, the core will focus on the details of the movements, and you will not be asked to hit heavy weights at the beginning. To be honest, I had a colleague who thought the introductory course was too strenuous, so he started doing squats by himself after only two lessons. Within two weeks, he got patellar tendonitis, which hurt even when going up and down stairs. The problem was caused by the wrong movement pattern of buckling his knees in, which was not corrected and he forced the weight on.

The diet section will not give you complicated macronutrient calculation tables at the beginning. Most of them will first help you correct bad habits that can be easily adjusted, such as drinking full-sugar milk tea all the time and always choosing heavy oil and salt when eating takeaways. I will first teach you how to read the ingredient list. Click How can you avoid making mistakes when taking out food? For example, if you eat braised chicken, peel off the skin and ask for an extra serving of blanched vegetables. These are suggestions that ordinary people can implement without much effort. They will not make you eat boiled chicken breasts as soon as they are introduced, and no one can stick to it.

In the end, it will also help you slowly develop a training habit. It will not force you to practice five or six times a week. Most of the time, it will be fixed at 2 to 3 times a week, each time for about 40 minutes. It will also help you keep an eye on the rest time between groups to prevent you from training on Douyin for ten minutes after two minutes. When you can steadily insist on not touching fish for a month, it will not be too late to slowly increase the amount of training.

In fact, there is no absolute advantage or disadvantage between these two ideas. If you already have problems such as back pain and shoulder height caused by sitting for a long time, it will be more comfortable to choose a class that adjusts the basic functions first. If you just want to sweat quickly and are afraid that it will be too boring to persist, it is completely fine to choose a class that practices fixed equipment first, as long as you don't rush the weight blindly.