What are the good introductory fitness courses for beginners?

If you really want to choose a reliable introductory fitness class for beginners, the core thing is to first check whether it can help you establish correct movement patterns and avoid sports injuries. Don’t start with pretentious pursuits such as fat-burning efficiency and muscle-building speed. A while ago, I took three colleagues who had just joined the company to join the class. A few of them chose the 7-day weight-loss training camp that was very popular on the Internet. After three days of training, their knees hurt so much that they were shaking when walking down the stairs. Later, they switched to small-class basic movement classes at a gym near home. It took almost half a month to adjust before they recovered.

If you just want to improve your shoulder, neck, and back pain caused by sitting for a long time, you don’t need to buy expensive courses. Introductory classes on posture adjustment for tens of dollars on major content platforms are enough. Most of them are 20 minutes a day. Half of the time is spent doing exercises to relax the shoulders, neck, lower back, and half of the time teaching basic core activation. My roommate just enrolled in an online class for 99 yuan last week and took it for two weeks. Now I can’t sit at work for a whole day like before. My trapezius muscles are as hard as two stones.

If you already have clear needs for muscle gain and fat loss, don’t just start with the high-level training plans of Internet celebrity masters. Either find a reliable offline personal trainer and buy three or four introductory experience classes, or sign up for a novice movement training camp specially opened by the gym - it needs to be the kind that slowly digs into the details of squats, deadlifts, and chest presses, not the kind of bang bang dance for two hours. I had a partner before. I started practicing deadlifts randomly following free tutorials, and it took three months for my waist to heal. Then I spent more than a thousand dollars to buy four private lessons to learn the basic movements. Now after practicing for half a year, my weight has increased by 8 pounds, all of which are lean body weight, and I have also lost two points of body fat. After practicing, I never feel so much pain that I can't even straighten my back.

Of course, many people think that novices don’t need to spend money to take classes and just follow the free system tutorials. There is nothing wrong with this. I have friends who are talented and have been practicing with the introductory system tutorials on Station B for a year. Their movement standards have improved rapidly and they have not suffered any injuries. However, the premise is that you can have the patience to film your movements in front of the mirror, compare them frame by frame with the tutorials, and not rashly add weight to increase your strength. If you are a slow learner and always unsure of how to exert force, spending a small amount of money to take classes will be much cheaper than the cost of recuperating later.

Last week, I saw a little girl in the gym who was practicing burpees in a fat-burning class of an internet celebrity. When she landed, her knees buckled in and she almost twisted into a knot. After 20 minutes of practice, she squatted on her knees and cried. It was the tour coach who went over and helped her break down the movements for half an hour, and recommended a special basic cardiopulmonary class for novices, so she didn't suffer a meniscus injury.

In fact, there is really no need to worry about what other people say is the best class. If you feel that your joints will not hurt during the two classes, you can slowly feel the feeling of muscle strength, and you will feel sore after practicing, then this class is the most suitable for you.